Stir-Fry with Tofu are a quick and easy way to make a delicious and healthy meal. They are also very versatile, as you can use any type of vegetables, protein, and sauce that you like. This recipe for a stir-fry with tofu, tempeh, or edamame is a simple and flavorful option that is packed with protein and fiber.
Ingredients for Stir-Fry with Tofu:
- 1 tablespoon olive oil
- 1/2 onion, chopped
- 2 cloves garlic, minced
- 1 cup chopped vegetables (such as broccoli, carrots, and bell peppers)
- 1 block extra-firm tofu, pressed and crumbled, or 1 package tempeh, crumbled, or 1 cup shelled edamame
- 1/4 cup soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground ginger
- Heat the olive oil in a large skillet or wok over medium-high heat.
- Add the onion and garlic to the skillet and cook until softened, about 5 minutes.
- Add the chopped vegetables to the skillet and cook until tender, about 5 minutes.
- Add the tofu, tempeh, or edamame to the skillet and cook until heated through, about 2 minutes.
- In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, black pepper, and ground ginger.
- Add the sauce to the skillet and toss to combine.
- Serve the stir-fry immediately with rice or noodles.
- For a creamier stir-fry, add 1/4 cup of coconut milk or heavy cream to the sauce.
- Add other vegetables to your stir-fry, such as mushrooms, zucchini, or snow peas.
- For a spicier stir-fry, add a pinch of red pepper flakes to the sauce.
- Serve your stir-fry with a side of rice or noodles.
- Chicken stir-fry: Add cooked chicken to the stir-fry.
- Shrimp stir-fry: Add cooked shrimp to the stir-fry.
- Beef stir-fry: Add cooked beef to the stir-fry.
No matter how you make it, a stir-fry with tofu, tempeh, or edamame is a delicious and healthy meal that everyone can enjoy.
Here are some additional tips for making the best stir-fry with tofu, tempeh, or edamame:
- Use fresh vegetables. Fresh vegetables will be more flavorful and will have a better texture than frozen or canned vegetables.
- Don’t overcook the vegetables. Overcooked vegetables will be mushy and will not add much flavor to the stir-fry.
- Season the tofu, tempeh, or edamame well. The tofu, tempeh, or edamame should be well-seasoned with salt, pepper, and other herbs and spices to taste.
- Cook the stir-fry over high heat. This will help to ensure that the vegetables, tofu, tempeh, or edamame are cooked evenly and that the stir-fry is not too watery.
- Serve the stir-fry immediately. Stir-fries are best served hot and fresh.
What type of oil should I use for a Stir-Fry with Tofu ?
You can use any type of oil for a stir-fry, but peanut oil and canola oil are popular choices. They have a high smoke point, which means they can withstand the high heat of stir-frying.
How do I prepare the tofu, tempeh, or edamame for a Stir-Fry with Tofu?
If you are using tofu, you can either press it to remove excess moisture or slice it as is. If you are using tempeh, you can slice it or cube it. If you are using edamame, you can shell it or buy it pre-shelled.
What vegetables should I use for a Stir-Fry with Tofu?
You can use any type of vegetables for a stir-fry. Some popular choices include onions, carrots, broccoli, bell peppers, and mushrooms. You can also use leafy greens, such as spinach or kale.
How do I cook a Stir-Fry with Tofu?
To cook a stir-fry, simply heat a tablespoon of oil in a large skillet or wok over high heat. Add the tofu, tempeh, or edamame to the skillet and cook until browned. Then, add the vegetables to the skillet and cook until softened. Add your favorite stir-fry sauce to the skillet and bring to a boil. Reduce the heat to low and simmer for 1-2 minutes, or until the sauce has thickened. Serve over rice or noodles.
Can I make stir-fries ahead of time?
Yes, you can make stir-fries ahead of time. Simply cook the tofu, tempeh, or edamame and vegetables as directed. Then, let them cool completely. Store the tofu, tempeh, or edamame and vegetables in separate airtight containers in the refrigerator for up to 3 days. When you are ready to eat, simply reheat the tofu, tempeh, or edamame and vegetables in a skillet over medium heat. Add your favorite stir-fry sauce and serve over rice or noodles.