Tofu Stir Fry

Tofu Stir Fry

Prep Time: 25 minutes
Servings: 4 

  • 2 (14-ounce) packages extra-firm tofu (only use extra-firm)
  • 1 tablespoon canola oil or grapeseed oil*
  • 3 tablespoons low-sodium soy sauce (divided, plus additional to taste)
  • 3 large cloves garlic (minced, about 1 heaping tablespoon)
  • 1 small bunch green onions, finely chopped, divided
  • 1 tablespoon minced fresh ginger
  • 1 to 2 teaspoons fresh chili paste (or 1/4 to 1/2 teaspoon red pepper flakes)
  • 10 ounces baby spinach**
  • 2 tablespoons toasted sesame seeds
  • 2 teaspoons sesame oil

For serving:

  • Prepared brown rice, cauliflower rice, soba or rice noodles or quinoa
  1. Drain the tofu. Wrap each block in a double layer of paper towels and pat dry, pressing down on the tofu lightly to squeeze out excess moisture. Cut the tofu into 3/4-inch cubes.
  2. In a large non-stick skillet or wok, heat the canola oil over medium-high heat. Once the oil is hot but not smoking, add the tofu (be careful, as the oil will splatter a little bit) and drizzle with 1 tablespoon soy sauce. Saute, stirring every minute or so until the tofu is nicely colored on all sides and the moisture has cooked off, about 8 to 10 minutes. Don't feel that you need to stir constantly. Sitting for a while on one side is what will allow the tofu to brown. Add the garlic, roughly two-thirds of the green onion, ginger, chili paste and the remaining 2 tablespoons soy sauce. Stir and cook until fragrant, about 1 minute.
  3. Add several large handfuls of spinach, stirring as you go so that it wilts and you can fit more into the pan. Once first addition has wilted, continue to add and wilt the spinach by handfuls, until all the spinach is added. It will seem like too much spinach at first but it all cooks down. Stir in the sesame seeds and then the sesame oil. Remove from heat and sprinkle green onions over the top. Serve hot with brown rice, noodles or whatever you like.

*Olive oil is not recommended for stir fries since high heat is used (olive oil has a lower smoke point so it could burn)

**The baby spinach can be replaced with any kind you prefer or other vegetables. For firmer vegetables like broccoli or peppers, it is recommended to cook the tofu as directed through Step 2, then remove it to a plate. Add additional oil (and garlic/ginger if preferred) to the pan with your vegetables of choice. As soon as the vegetables are crisp-tender (about 5-8 minutes depending on the vegetables and how large they are sliced), add tofu back to the skillet and proceed with recipe as directed.


Per serving: 297 calories; 17 g fat; 12 g carbohydrates; 22 g protein; 5 g fiber

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