Canada's food guide
Tofu and vegetable stir fry
The ginger and sesame flavour of this stir-fry works well with a variety of vegetables.
Prep time
10 min
Cook time
15 min
Servings
4
Ingredients
- 1 package (350 g) extra firm tofu
- 5 mL (1 tsp) ground ginger
- 2 mL (½ tsp) curry powder
- Pinch ground pepper
- 10 mL (2 tsp) sesame oil
- 1 onion, sliced
- 2 cloves garlic, minced
- 1 L (4 cups) fresh or frozen cut vegetables
- 190 mL (¾ cup) no salt added vegetable broth
- 15 mL (1 tbsp) hoisin sauce
- 5 mL (1 tsp) cornstarch
- 5 mL (1 tsp) sesame seeds, toasted (optional)
Directions
- On a cutting board, cut tofu into cubes. Toss cubed tofu with ginger, curry and pepper in a bowl.
- In a non-stick skillet, heat oil and brown tofu. Remove to plate. Spray skillet with cooking spray and return to medium heat. Cook onion and garlic for 2 minutes to start softening. Add vegetables.
- In a small bowl, whisk together broth, hoisin and cornstarch. Pour into skillet and bring to a simmer. Cover and cook for about 5 minutes. Add tofu back to skillet and stir to coat well.
- Sprinkle with sesame seeds before serving, if using. Enjoy this over cooked brown rice noodles.
Learn about food safety.
Recipe developed by Emily Richards, P.H. EC for the Heart and Stroke Foundation. Reproduced with permission from the Heart and Stroke Foundation of Canada.
Tips
- Ask your little chefs to help pick vegetables for the stir-fry. The more involved they are, the more likely they will eat it!
- Use pre-cut vegetables as a shortcut for speedy suppers.
- Experiment with different vegetable combinations by using your favorite fresh or frozen vegetables. Try mushrooms, onions, bok choy, broccoli, and baby corn.
- Looking for another protein food choice? Use leftover cooked chicken instead of tofu for an easy substitution.
