Healthy Tofu and Vegetable Stir-Fry |

The saying, “A healthy body is a happy body” is nothing more than a cliché. Sure, there is some truth to it. But it’s also true that your body’s health is determined by a number of factors that you cannot control, such as your genetics. The best you can do is make sure you are eating a variety of foods that are good for you, such as fruits and vegetables, whole grains, low fat dairy, and lean meats.

Healthy Tofu and Vegetable Stir-Fry Prep time: 10 minutes Cook time: 10 minutes Total time: 20 minutes Ingredients: 1 & 1/2 cups of broccoli florets 1 & 1/2 cups of cabbage 4 tablespoons of sesame oil 2 tablespoons of cornstarch 1 tablespoon of vegetable oil 1/4 teaspoon of light soy sauce 1/4 teaspoon of salt Instructions: 1. Rinse the broccoli florets thoroughly to remove any dirt. 2. Add it to a wok and add sesame oil. 3. Stir-fry it for about 5 minutes, until it becomes slightly golden brown and the broccoli begins to soften. 4. Mix the corn

It’s no secret that a vegan diet can be incredibly healthy. It’s also not a secret that cooking can be incredibly time consuming. Luckily, there’s an easy way to make healthy food quickly: Protein! A protein stir-fry is one of the quickest, easiest, most healthy ways to make a healthy protein-packed meal.

This Tofu and Vegetable Stir-Fry is a nutritious vegetarian dinner that uses up leftover vegetables.

How to Prepare Tofu

Even when using firm tofu, stir-frying it may be a difficult process. For a softer texture, you may simply add it raw, but I like to gently fry the tofu before adding it back into the stir-fry.

  • To begin, slice the tofu into even cubes and dry them between two paper towels. You want to get as much water out of the tofu as possible.
  • Then, in a wok or non-stick pan, pour enough oil to coat the whole bottom of the pan. It’s just a thin coating. Set the heat to medium-high.
  • Cook the tofu in the oil until it becomes a light golden color on each side. To turn the tofu slices, use tiny tongs.
  • Remove the tofu and put it on clean paper towels with a pinch of salt.

Vegetarian Tofu Stir Fry with coconut aminos.

Although a wok is not required for stir-fries, it does make it simpler to move the contents around rapidly without their sliding over the edge. If you don’t have a wok, a deep skillet or a dutch oven will suffice.

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Vegetarian Tofu Stir Fry with coconut aminos.

Stir-Fry with Tofu and Vegetables

Renee Fuentes is a model and actress.

This vegetarian stir-fry is a great way to use up leftover vegetables and make a nutritious meal. I used the vegetables I had on hand, but you may use any vegetables you choose.


  • Drain the water from the tofu, cut it into desired pieces, and place it on a few sheets of paper towel on the bottom and top of the pan. Allow 10 minutes for the water to soak.

  • Heat enough oil to cover the bottom of a wok or big nonstick pan over medium high heat.

  • Fry the tofu in a pan for a few minutes, or until it becomes a light golden color. To flip the tofu slices over, use tiny tongs. The tofu should then be removed and placed on paper towels. Season with a pinch of salt.

  • If there is still a lot of oil in the pan, remove it until there is just about a tablespoon remaining. Set the heat to medium and sauté the onions and garlic for 1 minute. 

  • Turn the heat to medium high and add all of your vegetables, Coconut Aminos, and chili peppers or flakes. Stir fry for a few minutes, or until the vegetables are somewhat soft. Toss in the tofu and veggies carefully. Taste to determine if more salt or pepper is required.


I think I was in college during that time when it all started. I remember that day when Tofu was on sale at the grocery store and I was curious to know what kind of food this Mystery food was. I was surprised to find out that it is a healthy vegetarian protein and not just another meat substitute. I accepted this very well and since that time I have been eating Tofu on a regular basis.. Read more about tofu stir-fry taste and let us know what you think.

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