Tofu Stir-Fry
Getting people excited about tofu can be a challenge. Its plain texture and taste often lead to complaints. However, with a special treatment, a remarkable transformation can occur. In this recipe, we use extra-firm tofu that has been frozen—a technique my mother taught me. Once thawed, you'll notice the tofu becomes more porous, almost like a sponge. This new texture allows it to readily absorb flavors. It works wonderfully in stir-fries, as well as in soups and stews. Another trick from my mom is to briefly simmer the tofu in salted water before stir-frying. This supposedly makes the tofu sturdier and less prone to crumbling when cooked in a pan. While I never doubt my mother's wisdom, this step is entirely optional.Stir-fries are akin to salads: you can toss in almost anything and create a quick, healthy, and delicious meal. In this recipe, I've included my favorite vegetables, but feel free to substitute any robust vegetables you have on hand. Growing up, my father even added iceberg lettuce to the mix, which I definitely do not recommend. Anything except salad greens works well: cauliflower, bok choy, onions, thinly sliced potatoes, celery, corn… the possibilities are endless.Choose firm or extra-firm tofu for this recipe. Tofu packaging and labels can be confusing! Some silken tofus are marketed as "firm silken tofu"—avoid these! Silken tofu is too delicate and soft due to its high moisture content, and it will disintegrate when handled. While perfect for smoothies and hot and sour soup, soft tofu won't hold up in this stir-fry technique.
Ingredients
FOR TOFU
- 1 (14-oz.) block extra-firm tofu, fresh or frozen and defrosted
- 1 tbsp. low-sodium soy sauce
- 1 tbsp. sesame oil
- 1/2 tsp. freshly ground black pepper
- 2 tbsp. cornstarch
FOR STIR FRY
- 3 tbsp. extra-virgin olive oil, divided
- Kosher salt
- 3 cloves garlic, minced
- 1 tbsp. freshly minced ginger
- 8 oz. string beans, trimmed
- 2 small carrots, sliced
- 1 small head broccoli, cut into florets
- 1 red bell pepper, seeded and sliced
- 2 green onions, thinly sliced
FOR SAUCE
- 2 tbsp. low-sodium soy sauce
- 2 tsp. sesame oil
- 1/4 c. water
- 2 tbsp. packed brown sugar
- 2 tsp. cornstarch
Instructions
- In a medium pot of salted boiling water, simmer tofu for 2 minutes. If using frozen tofu, simmer until completely defrosted. Remove from heat and let drain in a colander lined with paper towels. When cool enough to handle, gently squeeze and pat dry. If using frozen tofu, use firmer pressure to squeeze out water.
- Cut tofu into bite-sized pieces, then toss together with soy sauce, sesame oil, and black pepper in a medium bowl. Once liquids are absorbed, toss tofu with cornstarch.
- In a large skillet over medium-high heat, heat 2 tablespoons oil. Add tofu and let cook until golden on all sides, turning occasionally, 7 to 8 minutes. Season with salt and pepper, and remove from skillet and set aside.
- Heat remaining 1 tablespoon oil and add in garlic and ginger and cook until fragrant, 1 minute. Stir in string beans, carrots, broccoli, red pepper, and green onions. Cook until tender, about 8 to 10 minutes. Season with salt and pepper.
- In a small bowl, stir together soy sauce, sesame oil, water, brown sugar, and cornstarch. Return tofu to skillet and add sauce mixture to pan. Stir and cook until slightly thickened, 2 minutes.
Nutrition
Calories: 345kcalCarbohydrates: 24gProtein: 14gFat: 21gSaturated Fat: 3gSodium: 905mgPotassium: 855mgFiber: 7gSugar: 14gCalcium: 305mgIron: 4mg
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