What's the best way to prepare tofu for a stir fry?

The best way to prepare tofu for stir fry is to start by choosing firm or extra-firm tofu for its ability to hold shape and absorb flavors. Shredding the tofu is a great option as it provides an eggy, soft texture and allows it to integrate well with the other ingredients. Alternatively, slicing or cubing the tofu also works well, especially if you're aiming for a more defined, chunky presence in your stir fry.

Is tofu stir-fry healthy?

Yes, tofu stir fry is generally considered a healthy dish. Tofu, the main ingredient, is a good source of plant-based protein and contains essential amino acids, while the variety of vegetables used in the stir fry add fiber, vitamins, and minerals. The overall healthiness can vary depending on the cooking method and the amount of oil and sauce used, but it's typically a nutritious and balanced meal option.

Can I make this tofu stir fry gluten-free?

Yes, you can easily make this tofu stir fry gluten-free. Simply substitute the regular soy sauce with tamari. Additionally, ensure that all other ingredients, like mirin and toasted sesame oil, are certified gluten-free to accommodate your dietary needs.

Do I need a wok to make a stir-fry?

No, you don't necessarily need a wok to make a stir fry. While a wok is traditionally used for its high sides and efficient heat distribution, a large, non-stick skillet or a deep frying pan can work just as well. The key is to use a pan that can handle high heat and has enough space to allow the ingredients to cook evenly and quickly.

Pan-Fried Tofu Stir Fry (Eggy and Vegan!)

Ingredients

for the tofu egg

1/4 cup mirin
1 TB toasted sesame oil
2 TB soy sauce
1 tsp grated ginger
1/2 tsp rice wine vinegar
1/4 tsp MSG (optional)
14 oz. firm tofu, shredded on a box grater (don’t press it)
1 TB neutral oil, like canola or vegetable

for the vegetables and rice

3 cups chopped broccoli florets (cut them small)
3 cups hand-torn shiitake caps
4 scallions, chopped (separate the green and white parts)
2 TB neutral oil, like canola or vegetable
1-2 cups cooked rice, any kind
sesame seeds, for garnish

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Instructions

to make the marinade

Combine all of the tofu egg ingredients except for the tofu and neutral oil in a small bowl.

to roast the broccoli and mushrooms

Preheat oven to 425.
Toss the broccoli in 1 TB of oil. Transfer to a parchment-lined baking sheet.
Toss the torn shiitakes in 1 TB of oil. Place them onto a separate baking sheet or cast iron pan.
Bake for about 15 minutes, keeping an eye on them to prevent burning. You do want a little char on them.
Flip and bake for about 5 minutes more until the broccoli and mushrooms have a nice char.

to make the tofu egg

Preheat a large non-stick skillet over medium-high heat. After a minute or two, add the 1 TB of oil. After a minute more, carefully add the tofu to the pan. Take care in case it sputters.
Allow the moisture to evaporate from the pan, stirring occasionally.
After 5-6 minutes, give the marinade a stir and pour it over the tofu.
Add the white part of the scallions to the pan.
Allow the marinade to reduce for a few more minutes, stirring occasionally.

to serve

Add rice to 2 plates. Add the tofu egg on top, then top with the roasted broccoli and vegetables.
Sprinkle the reserved green scallions and sesame seeds over the top.
Serve immediately.

Author: erin wysocarski
Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Dinner
Method: Baked, Sauteed
Cuisine: Asian
Diet: Vegan