Home PSP Health Promotion Tofu and vegetable stir fry

Tofu and vegetable stir fry

Photo: Canada's Food Guide (food-guide.canada.ca)

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


  • 1 package (350 g) extra firm tofu
  • 5 mL (1 tsp) ground ginger
  • 2 mL (½ tsp) curry powder
  • Pinch ground pepper
  • 10 mL (2 tsp) sesame oil
  • 1 onion, sliced
  • 2 cloves garlic, minced
  • 1 L (4 cups) fresh or frozen cut vegetables
  • 190 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)


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

For more recipes that follow Canada’s Food Guide, check out Health Canada’s recommendations: Canada’s Food Guide Recipes.