TOFU VEGETABLE STIR FRY

I have been trying to vary the menus at meal times and to make sure that I am eating a variety of vegetables. This recipe combines tofu and vegetables. You can use other vegetables than the ones I used in this recipe. At times it is what you have available. I served this stir fry with brown rice. You could serve it with other grains or cauliflower rice.

Awhile ago I discovered a number of marinades for tofu and have experimented with different ingredients. Sometimes I bake or sear the marinated tofu and usually have leftovers which I will snack on. I never thought I would snack on baked tofu. I like using extra firm tofu to marinate.

This recipe allows some advance prep work to be done. The tofu can be marinated and stored in the fridge and the sauce could be prepped in advance and kept in the fridge if you want to have less steps at suppertime. The sauce is what adds the great taste to the stir fry.

INGREDIENTS:

avocado oil for cooking tofu and vegetables or use water if preferred

Vegetables and Nuts

1/2 onion, chopped

2 mushrooms, chopped

1 carrot, chopped into matchsticks

1/4 coloured pepper, chopped

3 bundles of baby bok choy, chopped

1/4 cup toasted almonds or cashews

fresh cilantro, chopped (optional)

lime wedges (optional)

Marinated Tofu

4 oz of extra firm tofu, chopped into bite size cubes

1 tbsp lime juice

1/2 tbsp low sodium soy sauce or coconut aminos

1 tsp sesame oil

1/2 tsp maple syrup or sugar

Sauce

1 tsp sesame oil or avocado oil
1 tbsp almond or peanut butter
2 tbsp coconut aminos or low sodium soy sauce
1 tbsp lime juice
1 to 2 tsp sweet chili sauce
1/2 tbsp minced fresh ginger (or 1/4 tsp ground ginger)
1/2 tbsp maple syrup
1tbsp water

DIRECTIONS:

In a small container whisk the lime juice, soy sauce, sesame oil and maple syrup ingredients to make the marinade for the tofu. Add the tofu and toss to coat. Cover and store in the fridge. To add more flavour to the tofu, the tofu should be marinated for at least two hours or even made the night before and kept in the fridge until ready to sear the tofu. If possible, I will make the marinade in the morning if I am planning to make the stir fry for supper.

To make the sauce, add all of the ingredients into a small bowl and mix it well with a whisk or fork. Set aside or if making it in advance, cover it and store in the fridge.

Remove the tofu from the marinade. Heat a non-stick or regular skillet to medium high heat and add a tablespoon of avocado oil or other cooking oil. When the oil is hot, add the tofu, reduce the heat to medium and sear it for five to seven minutes, flipping it frequently in order to brown it.  Remove the tofu from the skillet and set aside in a bowl.

Add a tablespoon of oil to the skillet and keep it on medium heat. Add the chopped onion, mushroom, carrot and pepper. Saute for five minutes and stir it every so often so that the vegetables don't stick or burn. If the heat is too high, reduce it to a lower heat. Add the tofu and stir everything together. Cook for another minute or two and add the baby bok choy. Stir to combine. Add the sauce and combine well. Cook for about a minute or two and then add the almonds or cashews. Combine and cook for less than a minute. Turn the heat off the burner and add some chopped cilantro to the skillet. It is ready to serve with the lime wedges. Makes two good servings.

Tofu marinade modified from Leslie Beck's Healthy Kitchen

Sauce for the stir fry modified from Body Fuel Organics