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Healthy Tofu Stir Fry

Around the world, cultures where tofu is a central part of the diet tend to have significantly lower rates of heart disease. The protein in soy has been proven to decrease LDL cholesterol levels by up to 40 percent. 

This is a great stir fry for Meatless Monday. 


1 pound firm tofu

8 cups freshly chopped vegetables (we suggest yellow onions, carrots, peppers, mushrooms, celery, broccoli, asparagus, mung-bean sprouts, bamboo shoots)
1 tablespoon olive oil
2 cups cauliflower rice

1/4 cup rice wine vinegar
1/4 cup natural soy sauce (low sodium if you prefer)
2 cloves garlic, pressed
2 tablespoons maple syrup
1 tablespoon finely chopped ginger root
1 teaspoon toasted sesame oil


  1. Slice the tofu in 1/2 inch slices. Press between layered paper towels or clean kitchen towels to dry well. Cut slices into 1-inch cubes. Arrange on a plate with prepared vegetables, separated by variety.
  2. Combine sauce ingredients except for arrowroot powder in a small bowl and stir until sugar is dissolved. Mix arrowroot powder with just enough cold water to dissolve in a custard cup or teacup (you’ll use less than 2 tsp water). Add to sauce, stir well and set aside.
  3. Preheat a wok or large skillet.
  4. Add the canola oil and vegetables (add the sturdier vegetables first, adding the more tender ones like mung bean sprouts later) and cook over medium-high heat until just crisp tender, stirring constantly.
  5. Add the tofu and stir very carefully until the tofu is heated.
  6. Stir sauce and pour around edge of wok. Stir vegetables around in sauce as it thickens.
  7. Remove from heat as soon as sauce is thickened and serve over Napa Cabbage or cauliflower rice.

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