Asian style tofu and vegetable stir fry

This was the first vegan meal I started making back when I was transitioning to eating vegan. It’s reliably delicious. We make it at least three times a month, and it’s enough to feed me and my husband dinner at least a couple of days. The colors are beautiful; you get the chance to eat a lot of healthy vegetables at once. It’s flexible, so you can incorporate any vegetables you like. I find that broccoli, peppers, and mushrooms work well, but I’ve also included eggplant, kale, and cauliflower before. Here’s some nutritional information:

-The bell peppers are a great source of antioxidants.

-The garlic, shallot, and broccoli have been shown in laboratory studies to stop growth of tumor cells.

-Broccoli induces your liver’s detoxification mechanisms – no juice cleanse needed! It has lots of vitamins and fiber, calcium, and more protein per calorie than beef.

-Mushrooms are high in vitamin D and B vitamins, manganese, and selenium.

Start with pan frying the tofu with garlic and shallots, then work in the vegetables. I usually cook a small pot of rice (and heat the rice with sesame oil first for a few minutes to bring out its flavor before adding water).

Servings: 4-6

Time: prep 15 minutes, cook 15-20 minutes


-Squeeze the excess water out of the tofu over the sink, but not so excessively that you crumble it.

-Timing: Start cooking the rice (if you’re cooking rice) when you start cooking the tofu.

-The vegetables don’t have to be cut in a specific way, just make them comfortably bite sized.

-You can use commercially available sauces instead of mirin or soy sauce.

1 pound of tofu, cut up into slices

1 pound of broccoli

8 ounces mushrooms

3 bell peppers

1 shallot

4 cloves of garlic

4 tablespoons sesame oil

1/4 cup mirin (Japanese rice wine)

1/4 cup tamari or soy sauce, mixed with the mirin

Red pepper flakes or Sriracha sauce if desired

1/4 cup cilantro


1. Heat sesame oil on medium heat.  Add tofu, garlic, and shallots.

2. Allow tofu to cook 3-4 minutes on one side, then flip to the other side. Cook on the other side for 3 minutes. Tofu will turn a light brown.

3. Add slower cooking vegetables such as broccoli, cook for 2 minutes, then add the other vegetables and cook for another 2 minutes, rotating the vegetables and tofu around to evenly distribute heat.

4. Add the mirin/soy sauce mixture. Add the cilantro and pepper or sriracha. Cook for another few minutes, until the vegetables are cooked but not soft.

Serve immediately and enjoy!

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