Tofu and vegetable stir fry (Lunch/Dinner)

Tofu and vegetable stir fry (from Canada's food guide)


The ginger and sesame flavour of this stir-fry will work well with a variety of vegetables.


Prep time: 10 min

Cook time: 15 min

Servings: 4

Freezer-friendly

Vegetarian


Ingredients

  • 1 package (350 g) extra firm tofu

  • 5 mL (1 tsp) ground ginger

  • 2 mL (½ tsp) curry powder

  • Pinch fresh ground pepper

  • 10 mL (2 tsp) sesame oil

  • 1 onion, sliced

  • 2 cloves garlic, minced

  • 1 L (4 cups) fresh or frozen cut vegetables

  • 175 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

  1. On a cutting board, cut tofu into cubes. Toss cubed tofu with ginger, curry and pepper in a bowl.

  2. In a nonstick 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.

  3. 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.

  4. Sprinkle with sesame seeds before serving, if using. Enjoy this over cooked brown rice noodles.


Tips

  • Use pre-cut vegetables as a shortcut for speedy suppers. Don’t forget frozen as an option, you can always have a bag in the freezer and measure out what you need to make a quick meal.

  • Experiment with different vegetable combinations by using your favorite fresh or frozen veggies.

  • Get your little chefs to help you pick the vegetables to go in the stir-fry. The more involved they are, the more likely they will eat it!

  • Looking for another protein food choice? Use leftover cooked chicken instead of tofu for an easy substitution.


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.


Source: © All rights reserved. Canada’s Food Guide: Recipes. Health Canada. Reproduced with permission from the Minister of Health, 2022.

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