I love experimenting with new recipes to share with my patients. I get a lot of requests for plant-based meals because of their wide range of health benefits. This recipe features an ingredient I get a LOT of questions about how to use: tofu. Another thing I love about this dish is that it’s quick and easy to make, and perfect for either lunch or dinner!
Tofu is a versatile plant protein (it offers about 8 grams per serving), prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness. You can find silken, soft, firm, extra firm or super firm soy fairly easily in your local grocery store. I’ve found that pressing tofu helps prevent crumbling and helps it absorb flavors better. For stir-fries, I prefer extra firm because it holds its shape well. Silken or soft is great in desserts, sauces (like this vegan mac & cheese), and smoothies.
While soy gets a bad rap sometimes, there is a big difference between soy in its whole form (think: tofu, tempeh, edamame) and processed soy (like soy protein isolate and textured soy protein, where the protein is separated from the rest of the plant). In fact, soy can be heart-healthy, improve cancer risk, and offers other health benefits. I’m also asked a lot about the link between soy consumption and breast cancer. Based on research, soy in its whole form is considered safe in moderation but again, you should avoid processed soy.
Now, onto this super yummy recipe! Feel free to tweak depending on your flavor preferences and what you have on hand. It’s super-versatile. Enjoy!
Tofu Stir-Fry With Mushrooms, Broccoli, and Bok Choy
- 1 block extra-firm tofu
- Avocado oil spray for tofu
- 1 tablespoon avocado oil
- 1 small yellow onion, diced
- 2 cloves garlic, minced
- 1-inch knob peeled ginger, minced
- 3-4 scallions, sliced, whites separated from green
- 2 cups broccoli florets
- 8 ounces sliced shiitake mushrooms
- 1 lb bok choy, chopped
- 1-2 tablespoons soy sauce
- 1-2 teaspoons sesame oil
-Press tofu for 15-30 minutes, then cut into cubes and set aside.
-Preheat air fryer or oven to 400 degrees F.
-Spritz cubed tofu with avocado oil spray and toss to coat. If air frying, place in the basket and cook at 400 degrees for 12-15 minutes. If baking, spread on a parchment-lined baking sheet and bake for 20-25 minutes or until tofu begins to get crispy on the outside. Set aside.
-While tofu cooks, heat the avocado oil in a large skillet and add onion. Cook until onion is soft and translucent (about 5 minutes) and then add garlic, ginger, and white part of scallions. Cook until fragrant (about 1 minute).
-Add broccoli. Cook until broccoli begins to soften and is a bright green color.
-Add mushrooms, bok choy, and green scallions. Cook until mushrooms are soft and bok choy has wilted and turns bright green.
-Add cooked tofu, soy sauce, and sesame to vegetables. Toss well to mix.
Serve over cooked brown rice or cauliflower rice or tossed with spaghetti squash or zucchini noodles or your favorite noodle.
As always, I hope you enjoy this recipe as much as I do! If you want to check out some of my other recipes, including several plant-based ones, click here.
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