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Tofu stir fry

Marinating the tofu adds flavour to this tasty vegetarian dish! Canola oil’s high smoke point makes it perfect for high-heat stir-fries. Serve over brown rice.

Ingredients Marinade:
1 tbsp (15 mL) low sodium soy sauce
1 tbsp (15 mL) rice vinegar
2 tsp (10 mL) canola oil
3 tbsp (45 mL) lime juice
1 tbsp (15 mL) honey
1 tsp (5 mL) onion powder

1 lb (500 g) firm tofu, well drained, patted dry and cut into 12 rectangles
1 tbsp (15 mL) canola oil
2 small onions, cut into wedges
1 large red bell pepper, seeds removed, cut into 1-inch (2.5 cm) squares
4 mini bok choy, stems and greens separated
1 tbsp (15 mL) minced fresh ginger
2 garlic cloves, minced
2 cups (500 mL) Shiitake mushrooms

  1. In bowl, whisk together soy sauce, vinegar, canola oil, lime juice, honey and onion powder. Incorporate tofu and marinate 15 minutes (reserve marinade).
  2. In wok, heat canola oil over medium-high heat. Cook tofu until golden, about 2 minutes per side. Set tofu aside.
  3. In same wok, stirring constantly, cook onions until browned, 3-5 minutes. Add bell pepper, bok choy stems, ginger and garlic; cook 3 minutes. Add mushroom; cook 2 minutes. Add bok choy greens, reserved marinade and tofu; cook 2 minutes. Serve immediately.
  • Calories 200
  • Protein 10 g
  • Total Fat 8 g
    – Saturated Fat 1 g
    – Cholesterol 0 mg
  • Carbohydrates 25 g
    – Fibre 3 g
    – Sugars 6 g
    – Added sugars 3 g
  • Sodium 70 mg
  • Potassium 408 mg

For more recipes, check out the Heart and Stroke Foundation of Canada website.