Rainbow Tofu Vegetable Stir Fry

Rainbow Tofu Vegetable Stiry Fry

I can't believe I'm only now posting this recipe.

This is my kids’ favorite dinner. Has been. For years! I've taught this recipe many times in person and it's always a hit.

We eat some variation of this recipe probably every two to three weeks or so. It is my go to I-know-everyone-will-eat-this happily-with no-discussion dish for busy weeknights.

It also happens to be a great way to help the whole family enjoy lots of delicious vegetables in one simple (and beautiful) dish. Rather than using lots of oil, we use water to gently “steam fry” the veggies and then a little toasted sesame oil for added flavor.

I chose vegetables to cover the whole rainbow, but feel free to substitute with your family’s favorites. Asparagus, eggplant, zucchini, summer squash and snow peas all work as well. This recipe is a great end of the week, clean out the fridge type of thing. Shoot for a total of about 8 cups of veggies if you make substitutions.

Rainbow Tofu Vegetable Stir Fry

Look at all those COLORS.

(Naturally) Pretty food just tastes better.

I'm sure there's proof of that somewhere.

If somehow vegetables failed to be eaten at breakfast, lunch OR snack time, this meal can pretty much make up for that deficit in one beautiful bowlful...

We like to top ours with some gomasio.

Gomasio is that mixture of sesame seeds, sea vegetables and sea salt peaking into the corner of the photo in the yellow dish below. You can find it in the Asian food aisle or buy it from online retailers. (I like Eden Foods brand.)

When served with 9oz of noodles or a few cups of rice, this recipe makes 4 generous servings, but If you happen to have any leftovers, this dish heats up easily and is perfect in a thermos for a five-star lunch the following day.

Rainbow Tofu Vegetable Stir Fry

Rainbow Tofu Vegetable Stir Fry

Serves 4

1/2 C low sodium tamari (or soy sauce, if not gluten-free)

1 TB rice wine (mirin)

1 TB maple syrup

2 garlic cloves, minced

2 TB toasted sesame oil, divided

14 oz. package of extra firm tofu

2 C broccoli florets

1 red pepper, halved, seeded & cut into ½” strips

1 carrot, peeled & sliced ¼” thick on the diagonal

8 oz white mushrooms, sliced ½” thick

1½ C shredded red cabbage

Combine the soy sauce, vinegar, maple syrup, garlic and 1 TB oil a small bowl and set aside.

Open the tofu container, drain the water and wrap in a clean kitchen towel. Gently squeeze to release the extra water. Cut into ¾” cubes.

Heat 1 TB oil in a wok on medium-high heat. Add the tofu and cook until it's browned on most sides, about 10 minutes. Remove tofu from the pan and place on a paper towel-covered plate.

Return the pan to the stove and add 2 TB of water and the vegetables and mushrooms. Turn the heat up to high. “Steam fry” for about 5 minutes until the vegetables are slightly softened, but not limp and the water has evaporated. Add extra water as needed to prevent sticking. Return the tofu to the pan. Pour the sauce over the tofu and vegetables and cook, stirring gently, for about 5 minutes until the broccoli and carrots are cooked to your preference. (I like to keep things on the firm side, but my braces-wearing daughter requires softer carrots and broccoli.)

Serve immediately over rice or soba noodles.

Hi there! 
I’m Jennifer Haubrich, wife, mother, certified natural food chef & health coach (AADP).


I help smart families re-chart their path to create a delicious, healthy lifestyle by including more plant-based foods in their diet.

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