Tofu is a high protein vegetarian food

Photo Credit: Courtesy Deposit Photos

Tofu contains numerous vitamins and minerals as well as fiber, fat, minimal carbohydrates, and is low in calories among other health benefits.  Tofu, which is made of soy, is safe to eat in a varied diet.  If you are concerned with GMOs, you can purchase a non-GMO variety of tofu.   

Tofu takes on the flavors of whatever marinade you use; Asian, buffalo style, curries, BBQ, etc. Versatile and easy to use, tofu makes a great addition to your meal rotation.  Try it, you’ll like it! 

Tofu stir fry 



  • 16oz block firm or extra firm tofu, drained, pressed and cut 
  • 2 teaspoons oil; olive, peanut, canola oil, etc. 
  • 2 tablespoons sesame oil 
  • 4 tablespoons less salt soy sauce, divided 
  • 1 teaspoon ground ginger 
  • 1 small onion, diced 
  • 1 small head broccoli, cut into bite sized florets 
  • 1 red pepper, diced 
  • 2 medium carrots, sliced in thin diagonal coins 
  • 2 cloves garlic, finely chopped 
  • 1 teaspoon chili flakes (optional) 
  • 2 green onions, chopped 


  1. Open tofu container and drain water.  Wrap a kitchen towel around the block of tofu and place it on a shallow bowl or plate.  Place a heavy object (i.e., heavy pot) on top of towel-wrapped tofu (do not squeeze or crush) to release any remaining liquid, for about 10 minutes.  Cut tofu into cubes.
  2. Meanwhile, make the marinating sauce by placing 2 tablespoons of sesame oil, half of the soy sauce, 1 teaspoon of ground ginger and garlic in a bowl.  Whisk until combined.
  3. Add cubed tofu to the sauce and toss to coat.  Let tofu marinate for about 10 minutes.
  4. Cut up all veggies as described above.
  5. In a large skillet with deep sides, heat 1 teaspoon olive oil to medium-high.
  6. Add tofu and sauté until golden brown, about 10 minutes, turn occasionally with a spatula to sear on sides.  Remove from skillet and set aside.
  7. Adding the remaining teaspoon of olive oil to skillet, add onions and sauté for 2-3 minutes, then add carrots and sauté for an additional 5 minutes.
  8. Add peppers, sauté for 3 minutes.
  9. Add broccoli and sauté for 5 minutes (if using chili peppers, add during this step).
  10. Add tofu and remaining soy sauce, sauté for an additional 5-7 minutes or until peppers and broccoli reach desired tenderness.
  11. Serve over rice or rice noodles and garnish with sliced green onion.

**Sauté trick: Begin with the hardest/hardiest vegetable, then add the quicker cooking veggies last. So, in this instance: Onion, carrot, pepper, broccoli. Garlic is added later as it can burn easily. Onion is added first as it is hardy and becomes more flavorful as it cooks. 

 Servings: 4  

Nutrition per serving: 255 Calories, 18.8g Fat, 933mg Sodium, 14g Carbohydrates, 4g Fiber, 13g Protein 

To top