This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

Breana Killeen
Source: EatingWell Magazine, December 2019




Ingredient Checklist


Instructions Checklist
  • Heat 2 tablespoons oil in a large flat-bottom wok or cast-iron skillet over high heat. Add mushrooms and bell pepper; cook, stirring occasionally, until soft, about 4 minutes. Stir in scallions, ginger and garlic; cook for 30 seconds more. Transfer the vegetables to a bowl.

  • Add the remaining 2 tablespoons oil and tofu to the pan. Cook, turning once, until browned, 3 to 4 minutes. Stir in the vegetables and oyster sauce. Cook, stirring, until hot, about 1 minute.


Tip: Sweet, salty oyster sauce is made from, well, oysters, along with salt, sugar and sometimes soy sauce. Substitute vegetarian oyster or stir-fry sauce, if desired, which uses mushrooms instead of oysters.

Nutrition Facts

171 calories; protein 7.7g 15% DV; carbohydrates 8.6g 3% DV; dietary fiber 2.3g 9% DV; sugars 3.5g; fat 13.1g 20% DV; saturated fat 2.3g 11% DV; cholesterol 0mg; vitamin a iu 924.7IU 19% DV; vitamin c 36mg 60% DV; folate 48.3mcg 12% DV; calcium 113.3mg 11% DV; iron 1.6mg 9% DV; magnesium 32.5mg 12% DV; potassium 468.7mg 13% DV; sodium 309.2mg 12% DV.