Garlic Tofu Stir-Fry

Whipping up an easy vegan meal that also fills you up is definitely possible! This is a great recipe from “Body Confidence” author Mark Macdonald that checks off all of those healthy-dinner requirements: big flavor, major health benefits — and delicious-looking. With this volume of hearty goodness packed into one dish, you won’t feel like you’re missing out getting a full meal… quite the opposite, actually.

Quick hint: To double the recipe for a family-style meal, cook the tofu in batches.

For the Garlic Ginger Sauce:
– 2 garlic cloves, finely minced
– 1 1/2 teaspoons finely minced fresh ginger
– 1 tablespoon red wine vinegar
– 1 1/2 tablespoons low sodium soy sauce
– 1 heaping tablespoon honey
– 1/2 tablespoon toasted sesame oil
– 1 1/4 teaspoons cornstarch

For Tofu and Vegetable Stir-Fry:
– Fat-free cooking spray, as needed
– 1 package Nasoya Extra Firm Tofu (about 14 ounces total), drained well (available at most grocery stores)
– 1/2 cup carrot sticks
– 1 1/2 cups sliced mushrooms
– 1/2 small red bell pepper, sliced in thin strips
– 1/2 head of bok choy, leaves and stems, chopped
– Kosher or sea salt, to taste
– Low-sodium soy sauce, as needed
– Chopped scallions for garnish
– Chopped cilantro for garnish


1. In a small bowl, whisk together ingredients for the garlic ginger sauce excluding the cornstarch (this gets added later). Set aside in the fridge until ready to use.

2. Begin to prepare tofu. Place drained tofu on cutting board and cut cross-wise into 6 even slices. Place sliced tofu between 2 clean dish towels and gently press with the palm of your hand a few times to remove excess water. Cut into 1-inch-thick cubes and set aside.

3. Begin to prepare the vegetables. Heat a large, non-stick pan (make sure it’s non-stick) over medium-high heat. Spray pan generously with fat-free cooking spray. Once hot, add vegetables and stir-fry until slightly cooked but still very crisp (4 to 5 minutes). Season to taste with salt. Remove from pan and set aside. Wash and dry pan to prepare it for tofu.

4. Begin cooking the tofu. Put washed and dried non-stick pan back on the stovetop over medium heat (if the heat is too high, the tofu will burn). Spray pan generously with fat free cooking spray. Once it’s hot, carefully place tofu cubes in the pan, giving plenty of space between each cube. Tofu should sizzle a bit when it hits the pan. Season tofu cubes with a little salt and allow to cook on the first side undisturbed for approximately 4 to 5 minutes until golden brown (if pan gets too hot and starts smoking, turn the heat down slightly). Flip tofu cubes gently and cook for approximately 4 minutes until golden. Splash tofu cubes with a little low-sodium soy sauce (about 1 tablespoon) to give them color and flavor.

5. Add vegetables to pan and gently toss. Sprinkle cornstarch into cold ginger garlic sauce and whisk together. Add sauce to pan and sauté until thick (about 2 to 3 minutes). Remove from pan and garnish with fresh chopped scallions and cilantro. Enjoy!