There was a time when tofu had a really bad rap; it was mocked, joked about and not taken seriously. But thankfully, in recent years, bean curd has been more accepted in the main stream. I say “thankfully,” because the protein is easy to use, healthy and VERY inexpensive (usually around $1.25 a block).
We’ve included tofu in our family diet since my daughter was a toddler, so it was never something that seemed weird or icky to her, and she has always loved it. One of our go-to dishes is a simple tofu stir-fry that is totally easy to make, nutritious and delicious!
Sweet and sour Tofu stir fry recipe
1 block of tofu
1 tablespoon oil
3 tbsp brown sugar
1 tbsp soy sauce
3 tbsp water
1 or 2 minced garlic clove
1 inch section of fresh ginger – minced
3 green onions – chopped
1 pound green beans or 1 large head broccoli cut into chunks
2 tbsp balsamic vinegar or rice vinegar
3 tbsp brown sugar
2 tsp corn starch or flour
(optional – thinly cut carrots or red pepper)
Take your tofu and cut into 1 inch chunks.
Heat the oil in a pan.
Place the tofu in the pan and let it cook on medium heat, rotating the tofu often. Cook until it is golden, about 10 or 15 minutes.
(Meanwhile get a pot of water on the stove and bring it to a boil – this is for your vegetable later on).
Remove the tofu from the pan.
Mix the soy sauce, brown sugar and water together.
Pour the mixture in the pan and let it simmer down a little bit so it starts to have look a bit like a syrup.
Turn off the heat and return the tofu to the pan, mix and let it sit in the syrup for about 15 minutes. While it sits, start working on the stir fry.
Put your green beans or your broccoli in the boiling water and parboil until just tender.
Put oil in a large pan (or wok if you have one) and heat.
Add garlic and saute for one or two minutes.
Add ginger and saute for one minute.
Add green onions and saute for one minute.
Add your broccoli or green beans.
Stir in the mixture of vinegar, brown sugar and 1 cup of water.
Simmer for several minutes. Add in corn starch or flour and let the sauce thicken a bit (add more corn starch or flour as needed) until it has a sauce like consistency.
Return tofu (along with the syrup is was sitting in) to pan. Stir and heat through.
Serve over rice.
Do you have a healthy recipe using tofu? Share it with us!
Photo Source: Sarah R/ Flickr