Quick, healthy and packed with delicious flavours, this smoked tofu and vegetable stir fry is ready in under half an hour. Great with rice or noodles.
I love a tofu and vegetable stir fry. They’re so quick to make, and always strike me as a healthy choice because of the variety of vegetables involved. I reckon a decent serving of this must count as at least half of your five-a-day.
Winner winner tofu dinner
My daughter Kipper and DH are usually keen too, so tofu and veg stir-fry is a winner all round.
I offered the choice of rice or noodles with this one, and Kipper insisted on having, “oodles of noodles.” In fairness, she did eat oodles – probably as many noodles as I ate! She seems to have been on a massive growth spurt for weeks.
Oooh, saucy!
The sauce for this tasty stir-fry was created by reading dozens of vegetable stir fry recipes, from some of the umpteen books on my groaning kitchen shelves, and working out what the essential flavours were. I then combined them in what seemed to be suitable proportions, and sampled and adjusted the resulting goop.
You’re very welcome to tweak the sauce to your liking, adding more or less of any of these things. Think of it as a guide, rather than anything too prescriptive.
Likewise, the selection of vegetables is not critical, as long as you have a reasonable variety. Lots of colour and crunch seems to be the key.
Smoked tofu
I tend to use smoked tofu because it’s delicious. SO much yummier than regular tofu, which can be a little bland. As well as possessing a fabulous smoky flavour, the smoked tofu also seems to have a denser, firmer texture, and just be generally an improvement all round.
Vegetable & smoked tofu stir-fry
Kipper and DH both polished off sizeable platefuls of this smoked tofu and vegetable stir fry. I’d say this quantity would serve 3-4, with some rice or noodles. Depends on how hungry you are, or how much growing you’re planning on doing.
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📖 Recipe
Spicy and sweet smoked tofu and vegetable stir-fry
Ingredients
For the sauce
- 2 tablespoon tamari (or soy sauce)
- 1 tablespoon dry sherry
- 1 tablespoon sweet chilli sauce
- 1 teaspoon crushed red chilli
- 1 tablespoon toasted sesame oil
- 1 teaspoon tomato puree
For the stir-fry
- 200 g smoked tofu
- 250 g carrots (approx. 3-4 medium carrots)
- 100 g baby corn
- 1 medium green pepper
- 150 g mushrooms
- 100 g mange tout
- 2-3 tablespoon vegetable oil
- 2-3 cloves garlic, crushed
- 2 teaspoon finely chopped fresh ginger root
Instructions
- 2 tablespoon tamari, 1 tablespoon dry sherry, 1 tablespoon sweet chilli sauce, 1 teaspoon crushed red chilli, 1 tablespoon toasted sesame oil, 1 teaspoon tomato pureeCombine all the sauce ingredients in a jug and mix well. Set aside.
- 200 g (7 oz) smoked tofu, 250 g (8 ⅚ oz) carrots, 100 g (3 ½ oz) baby corn, 1 medium green pepper, 150 g (5 ¼ oz) mushrooms, 100 g (3 ½ oz) mange toutCut the tofu into 1-2cm (½-1 inch) chunks. Peel the carrots and slice on the diagonal. Slice the baby corn lengthwise. Cut the pepper into strips. Thinly slice the mushrooms. Trim the mange tout if necessary.
- 200 g (7 oz) smoked tofu, 2-3 tablespoon vegetable oil, 2-3 cloves garlic, crushed, 2 teaspoon finely chopped fresh ginger rootHeat the vegetable oil in a wok over a high heat. Add the tofu, chopped ginger and crushed garlic, and stir-fry for 1-2 minutes, until the tofu starts to brown in places.
- 250 g (8 ⅚ oz) carrots, 1 medium green pepperAdd the carrots and pepper to the wok, and fry for another 2-3 minutes, stirring and moving the contents of the wok constantly to prevent burning.
- 150 g (5 ¼ oz) mushrooms, 100 g (3 ½ oz) baby cornAdd the mushrooms and baby corn, and cook for a few more minutes, until the mushrooms start to brown.
- 100 g (3 ½ oz) mange toutFinally, add the mange tout, and stir-fry for 1 minute until the pods are bright green. Pour over the prepared sauce, and toss with the vegetables to coat. Bubble the sauce for a minute or two, stirring, to ensure the vegetables are cooked and everything is well combined and coated with the sauce.
- Serve at once! Delicious with noodles or rice.
Notes
Nutrition
More delicious Asian-inspired recipes
I think this is great just with some plain rice or noodles but if you need another dish on the side, how about
I’m entering this yummy recipe in the Anyone can cook fabulous vegetarian food challenge, which for March is on the theme of ‘non-terrifying tofu!’ Perfect!
Barbara Uziel
This was great! Lots of chopping, but that can be done earlier in the day. My husband, who can be rather picky, gave it a thumbs up! Lots of flavor, and the amount of spice can be controlled by how much red chili is added.You can add whatever veggies are in the fridge. We served it with noodles. A definite keeper, and nice and healthy and colorful!
Helen
That’s great to hear Barbara 🙂
So glad you enjoyed it – it’s a regular in our house!