Stir Fry Tofu | 2 Versatile Dish

Tofu is a plant-based protein with a long history which has delighted people for centuries. It started in ancient China, but its exact origin is unclear. Regardless of how it began, stir fry tofu soon became a main food in East Asian cooking,  especially among Buddhist monks who wanted a meat-free protein source. Tofu has its country differences, with tofu made in China, tasting different to that made in Japan, Korea or Indonesia.

Today, tofu is loved all around the world, its versatility, health benefits, and ability to fit into many dishes have made it popular in kitchens everywhere. Tofu comes in different textures, from creamy and soft to firm and dense, to suit every taste. Let’s look at two tasty ways to enjoy this special ingredient: a protein-packed stir fry tofu with chicken and a flavourful vegan option.

Stir Fry Tofu Tips

• Pressing tofu: Remove excess moisture from tofu by wrapping it in a clean tea towel and placing something heavy on top for 20-30 minutes. This enhances its texture.   
• Wok or large frying pan: A wok is ideal for stir frying, but a large frying pan works well too.
• Prepare ahead: Chop vegetables and prepare sauces in advance to streamline the cooking process.   
• High heat: stir frying requires high heat for quick cooking and crisp results. So make sure that the pan is hot before you start.   
• Don’t overcrowd the pan: Cook ingredients in batches if necessary to prevent steaming.   
• Balance flavours: A successful stir fry combines sweet, sour, salty, and umami tastes.
• Use firm or extra-firm tofu: These types hold their shape better during stir frying compared to soft or silken tofu.
• Marinate for flavour: Marinating tofu for at least 15 minutes before cooking can enhance its taste.
• Add aromatics: Garlic, ginger, and spring onions add depth and complexity to your stir fry.
• Use a neutral oil: Oils like vegetable or peanut oil have high smoke points and are ideal for stir frying.
• Add ingredients in stages: Start with ingredients that take longer to cook, like tofu and harder vegetables, and add quicker-cooking items, like leafy greens, towards the end.

Chicken Stir Fry Tofu

This stir fry tofu with Chicken is a tasty mix of simple flavours and textures, perfect for a quick and healthy meal. Combining the rich taste of chicken with the mild flavour of tofu, this dish is filling and full of vegetables, making it a great choice for any day of the week.

Ingredients

• 300g firm tofu, pressed and cut into 1-inch cubes (Press the tofu first, then cut into cubes for a firmer texture)
• 200g boneless, skinless chicken breast, sliced into thin strips
• 1 tablespoon cornflour
• 2 tablespoons soy sauce (divided into two portions)
• 2 teaspoons sesame oil (divided into two portions)
• 2 tablespoons vegetable oil, for frying
• 2 cloves garlic, minced
• 1-inch piece of ginger, finely grated
• 1 red onion, thinly sliced
• 2 carrots, julienned
• 1 green bell pepper, sliced into thin strips
• 1 cup broccoli florets
• 1 tablespoon oyster sauce
• Fresh coriander, to garnish

Directions

1. In a bowl, toss the tofu (after it has been pressed) and chicken with cornflour.
2. Add 1 tablespoon of soy sauce, and 1 teaspoon of sesame oil to the tofu, mix until well coated.
3. Heat a wok or large frying pan over high heat. Add 1 tablespoon of vegetable oil.
4. Add the chicken to the pan and stir fry until cooked through, about 4-5 minutes. Remove the chicken from the pan and set aside.
5. Add another tablespoon of vegetable oil to the pan and stir fry the tofu until golden brown and crispy, about 5-7 minutes. Remove from the pan and set aside.
6. Add the garlic and ginger to the pan and stir fry until fragrant, about 30 seconds.
7. Add the red onion, carrots, and bell pepper. stir fry for 2-3 minutes until they begin to soften.
8. Add the broccoli and stir fry for another 2 minutes until tender-crisp.
9. Return the chicken and tofu to the pan. Stir in the oyster sauce, remaining soy sauce, and remaining sesame oil.
10. Cook for another 1-2 minutes until everything is well coated and heated through.
11. Serve immediately, garnished with fresh coriander.

Crunchy Vegan Stir Fry Tofu

This vegan stir fry tofu is a quick and tasty meal, perfect for a healthy lunch or dinner. Packed with fresh vegetables and the rich flavours of garlic and ginger, this dish is sure to become a favourite. The addition of cashew nuts or peanuts for those without a nut allergy gives it an extra crunch, making it even more enjoyable.

Ingredients

• 300g firm tofu, pressed and cut into 1-inch cubes (Press the tofu first, then cut into cubes for a firmer texture)
• 200g boneless, skinless chicken breast, sliced into thin strips
• 1 tablespoon cornflour
• 2 tablespoons soy sauce (divided into two portions)
• 2 teaspoons sesame oil (divided into two portions)
• 2 tablespoons vegetable oil, for frying
• 2 cloves garlic, minced
• 1-inch piece of ginger, finely grated
• 1 red onion, thinly sliced
• 2 carrots, julienned (cut into thin matchsticks)
• 1 green bell pepper, sliced into thin strips
• 1 cup broccoli florets
• 1 tablespoon oyster sauce
• Fresh coriander, to garnish
• Optional: 1/4 cup cashew nuts or peanuts for added texture

Directions

1. In a bowl, toss the tofu with cornflour, 1 tablespoon of soy sauce, and 1 teaspoon of sesame oil until well coated.
2. Heat a wok or large frying pan over high heat. Add 1 tablespoon of vegetable oil.
3. Add the tofu to the pan and stir fry until golden brown and crispy, about 5-7 minutes. Remove from the pan and set aside.
4. Add another tablespoon of vegetable oil to the pan and stir fry the garlic and ginger until fragrant, about 30 seconds.
5. Add the red onion, carrots, and bell pepper. stir fry for 2-3 minutes until they begin to soften.
6. Add the broccoli and stir fry for another 2 minutes until tender-crisp.
7. Return the tofu to the pan. Stir in the oyster sauce, remaining soy sauce, and remaining sesame oil.
8. If using, toast the cashew nuts or peanuts lightly in a dry pan and add them to the stir fry.
9. Serve immediately, garnished with fresh coriander.

Looking for another delicious and healthy option? Try our Nourishing Vegetable Curry for a hearty and flavourful meal that’s sure to please your taste buds.

For more information in buying the right wok pan for you, we recommend you review the following; Wok pan review.