20 Minute Tofu Stir Fry recipe that is friendly to the Mediterranean diet.
I really like how easy it is to make something that tastes so good!
20 Minute Tofu Stir Fry
This is a quick and simple meal to make that tastes really good.
I am especially impressed with this being friendly to the Mediterranean diet as well.
Did you try my recipe for Uden Noodle Stir fry?
That recipe the great taste of noodles along with seasonings and vegetables.
This recipe is really about the tofu and the broccoli in a simple and quick recipe!
Do you want to learn more about the Mediterranean Diet?
Find out how to follow the Mediterranean Diet here.
You may be wondering what is vegan tofu.
To be honest, I have yet to see a non-vegan tofu as tofu is a popular meat substitute in recipes.
As a result, I think it would be hard to find a tofu that is not vegan.
Here is the scoop on tofu.
Tofu is made from the curds of soymilk and is also known as 'bean curd'.
Tofu is a great source of protein, calcium, and iron which is why it is so popular as a plant-based option for vegans and vegetarians.
You may be wondering what vegetables go with stir fry.
This recipe calls for broccoli and mushrooms. However, you can personalize your stir fry by using vegetables of your choice.
Obviously, broccoli and mushrooms are popular vegetables to add to a stir fry.
Carrots and peas (pods or as is) are also popular stir fry vegetables that you could additionally use in this recipe.
Other possible vegetables that can go into a stir fry include sliced onions, bell peppers, water chestnuts, and garlic.
Subscribe to FoodWineandLove!
We'll email this post to you as well as weekly recipes!
Overhead view of 20 minute Mediterranean diet Vegan Stir Fry
Tips for how to stir fry properly.
Heating the oil in the skillet or wok is essential for even and proper cooking when it comes to stir frying. Also important is the timing of the ingredients that are added to the warm skillet.
Here are some more great tips for you.
- To make this a quick 20 minute dinner, slightly precooking the broccoli is a helpful step. Cook broccoli in a steamer basket for 10 minutes or in boiling water for 5 minutes. The broccoli should not get totally pre-cooked before adding it to this recipe.
- Possibly the biggest secret to a successful stir fry is the prepare the ingredients before you start heating your pan. Having the ingredients prepared will allow you to cook efficiently and make use of your heated pan. To sum this up, stir fry cooking is all about hot and fast cooking.
- Prepare your vegetables by cutting them into sizes and shapes that are alike. Uniformly sized vegetables will help make for unified cooking.
- When you add your vegetables, add the vegetables that take the longest to cook first. Broccoli and carrots take longer to cook than snow peas.
- Use the firmest tofu that you can find (firm or extra firm) as the more firm the tofu, the least amount of water it will have in it, which will make your job easier.
Here is how to make a chili sauce from scratch.
You can use a premade chili sauce or make your own for this recipe.
Certainly, having chili sauce on hand will make this recipe as simple as it needs to be.
To make your own chili sauce, simply whisk together the following ingredients.
Tomato sauce (½ cup), honey or maple syrup (½ tbsp), white vinegar (1 tbsp), chili powder (½ tsp), with a pinch of garlic powder and onion powder. Feel free to adjust ingredients to your liking.
Making this stir fry recipe does not necessarily mean that you need to own a stir fry pan.
Sure, you could look more authentic or knowledgable if you use a stir fry pan to make a stir fry (makes sense right?). However, if all you have is a skillet to make a stir fry in then I say go for it! You will find that a skillet may be easier to cook in and that you will need less oil to cook your food in because of the shape of the skillet.
Jump to Recipe
By the way, while you are here you may also be interested in these ideas.
- Mediterranean Diet Whole Wheat Olive Oil Cake.
- Slow Cooker Vegetarian Minestrone Soup.
- Easiest Greek Salad in Vinaigrette Dressing.
- How to Make Fire Roasted Tomatoes.
- Kale and Quinoa Caesar Salad.
- Mediterranean Style Green Bean Salad.
- Classic Eggplant Caponata.
- How to Follow the Mediterranean Diet.
Be sure to follow me on Pinterest| Facebook | and Instagram.
Also, subscribe to my weekly newsletter!--KEEP SCROLLING--
20 Minute Chili Garlic Tofu Stir Fry
Easy 20 Minute Tofu Stir Fry recipe.
Mentioned above was that you can make your own chili sauce to use in this recipe. There is a simple recipe listed above.
Here is how to prepare the tofu for this recipe.
Use a firm tofu in this recipe for best results. Remove the tofu from the wrapper and cut it into bite sized chunks (around 1" squares for example).
Ingredients needed to make an easy stir fry.
- Broccoli- 1 average sized head broken into florets. That is about two cups if you are using a prebagged version of broccoli (easy hack!).
- Tofu- one 10-12 ounce firm block. Have your tofu cut into bite sized pieces.
- Olive oil- 2 tablespoons divided plus additional as needed.
- Balsamic Vinegar- 2 tablespoons.
- Soy Sauce- 2 tablespoons.
- Water- 2 tablespoons.
- Chili Sauce- 1 tablespoon or as desired.
- Garlic- 4 cloves minced. That is about four teaspoons.
- Mushrooms- 8 ounces, sliced. That is 2 small four once cans.
- Peanuts- ½ cup chopped.
How to make this 20 Minute Tofu Stir Fry.
- Precook the broccoli slightly to prepare it for this recipe. Cook the broccoli in a steamer basket for 10 minutes or in boiling water for 5 minutes. The broccoli should not get totally pre-cooked before adding it to this recipe.
- Remove the tofu from the wrap and cut it into bite sized pieces.
- In a small bowl, whisk together the vinegar, soy sauce, water and chili sauce. Set this aside while you work.
- Preheat a large skillet or stir fry wok pan with one tablespoon of the oil on medium high heat.
- Stir in the garlic and cook for about 45 seconds then add the tofu and cook until it begins to brown (about five minutes). Please stir the ingredients in your pan as they are cooking hot and quickly.
- Remove the tofu from the skillet and set aside. Add the remaining oil, the broccoli and the mushrooms to the skillet and continue to cook for another two minutes or until the ingredients are tender (stirring to keep the ingredients moving as needed).
- Return the tofu to the skillet and stir to combine the ingredients. Then turn the heat off and stir in the chili sauce.
- Plate the stir fry for serving and garnish with the peanuts before serving.
Thanks so much for visiting!
If you decide to make this recipe, please stop back and let me know how it turned out for you. Also, if you have any tips or tweaks to the recipe to share, please do so in the comment section below. My readers like to stop by periodically for updates on the recipes. Reading the comments below is helpful to these readers and hopefully to you too!!
Looking for a recipe that is not on my site?
However, please let me know and I will on getting that recipe for you.
Happy baking, eating, and enjoying life!
Nutritional Information is only an estimate and thus can vary especially with ingredients that are used.
20 Minute Tofu Stir Fry, a simple and delicious Mediterranean diet friendly vegan stir fry recipe with tofu and broccoli.
20 Minute Tofu Stir Fry
Ingredients
- Broccoli- 1 average sized head broken into florets. That is about two cups if you are using a prebagged version of broccoli easy hack!.
- Tofu- one 10-12 ounce firm block. Have your tofu cut into bite sized pieces.
- Olive oil- 2 tablespoons divided plus additional as needed. Balsamic Vinegar– 2 tablespoons.
- Soy Sauce– 2 tablespoons.
- Water- 2 tablespoons.
- Chili Sauce– 1 tablespoon or as desired.
- Garlic– 4 cloves minced. That is about four teaspoons. Mushrooms– 8 ounces sliced. That is 2 small four once cans. Peanuts– ½ cup chopped.
Instructions
- Precook the broccoli slightly to prepare it for this recipe. Cook the broccoli in a steamer basket for 10 minutes or in boiling water for 5 minutes. The broccoli should not get totally pre-cooked before adding it to this recipe.
- Remove the tofu from the wrap and cut it into bite sized pieces.
- In a small bowl, whisk together the vinegar, soy sauce, water and chili sauce. Set this aside while you work.
- Preheat a large skillet or stir fry wok pan with one tablespoon of the oil on medium high heat.
- Stir in the garlic and cook for about 45 seconds then add the tofu and cook until it begins to brown (about five minutes). Please stir the ingredients in your pan as they are cooking hot and quickly.
- Remove the tofu from the skillet and set aside. Add the remaining oil, the broccoli and the mushrooms to the skillet and continue to cook for another two minutes or until the ingredients are tender (stirring to keep the ingredients moving as needed).
- Return the tofu to the skillet and stir to combine the ingredients. Then turn the heat off and stir in the chili sauce.
- Plate the stir fry for serving and garnish with the peanuts before serving.
Recipe Notes
originally posted:
January 7, 2021*As an Amazon Associate I earn from qualifying purchases. This means that the links on this website, and specifically on this post, that lead to other sites may be affiliate links.
Nutrition
Please note: Nutritional data has been calculated using a tool that comes with this recipe card and not by me. This means that Nutritional Information is only an estimate and can vary especially with ingredients that you use. The accuracy of this tool may differ from other tools as expected. Also note that there is no instructional value to the video that may be attached to this recipe. It is only there for visual pleasure. For more information about the images in this recipe, please refer the the recipe instructions. Thank you!
Follow Me