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Tofu Vegetable Stir Fry with Garlic

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Photo of Tofu-Vegetable Stir Fry with Garlic
Photo attribution: My Tu Duong
Ready In: 30 minutes
Serves: 3
Dairy-freeGluten-freeLow Added SugarVeganVegetarian
Tofu is high in protein but does not have strong taste of its own. It takes on the flavor of your seasonings.

What you'll need

Large pan with lid


Serves 3
1 teaspoon Vegetable Oil
2 cloves Garlic minced
1 cup Onion medium, diced
2 cups Vegetables (cabbage, carrots, bell peppers), chopped
2 tablespoons Soy Sauce
2 tablespoons Water
1 cup Tofu firm, cut into cubes
of Black Pepper to taste


1.Heat oil in hot pan for about 1 minute.
2.Add onions and garlic and cook, stirring frequently, until soft. This takes about 2 minutes.
3.Add other vegetables and tofu. Cook for about 3 minutes until pieces brown a little and give off steam.
4.Add soy sauce and water to pan. Cover and turn heat down to medium-low.
5.Continue cooking until all ingredients are tender. This will take 5-10 minutes.
6.Add black pepper. Serve with rice noodles.

Chef's Tips

  • Rice Cooker Directions: 1. Place oil, onions, and garlic in rice cooker dish. 2. Set to "Cook" for about 5 minutes. Stir frequently. 3. Add other ingredients and cook until the vegetables are tender. 4. Add black pepper. Serve with rice or noodles.
  • For more flavor, add 1 tablespoon minced fresh ginger or 1 chopped fresh chili with the vegetables.

Nutrition Facts

Serving Size 1.30 cup

Serving Per Container 3

Amount Per Serving
Calories 144
% Daily Value*
Total Fat 8 g10%
Saturated Fat 1 g5%
Sodium 707 mg31%
Total Carbohydrate 11 g4%
Dietary Fiber 2 g7%
Protein 9 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

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