Crispy Tofu Stir Fry
This is my go-to method for making a quick and protein-packed vegetarian stir fry. The vegetables are versatile and the tofu can be cooked in the air fryer or oven.
Servings: 3 servings
Calories: 446kcal
Equipment
- 1 large skillet I like to use a cast iron skillet
Ingredients
- 14 ounce block extra firm tofu
- rice, for serving
- 1 medium broccoli crown
- ½ small green cabbage
- 1 medium green bell pepper
- 2 tablespoons canola oil divided (or oil of choice)
- 1 tablespoon nutritional yeast optional
- ½ teaspoon salt divided
- ¼ teaspoon black pepper adjust to taste
- 1 cup frozen edamame AKA shelled edamame or mukimame
- ¼ cup raw unsalted cashews roasted also works
- ¼ cup hoisin sauce **or 6 tablespoons of your favorite stir fry sauce**
- 1-2 tablespoons rice vinegar
- 1 teaspoon soy sauce
- freshly ground black pepper
Instructions
- Preheat the oven to 400F. Press tofu for 10 minutes by using a tofu press or by weighing the tofu down with a heavy skillet. Start cooking the rice at this point, if using.
- While the tofu presses, prep the vegetables. Slice broccoli into florets, then slice those florets in half. Slice the cabbage into ½-inch strips. Julienne (thinly slice) the green pepper. Set aside.
- In a medium bowl, whisk together 1 tablespoon oil, 1 tablespoon nutritional yeast, ¼ teaspoon salt, and ¼ teaspoon pepper. Use clean hands to tear the pressed tofu into small, bite-sized pieces, then add to the bowl. Toss to coat in the oil and seasonings.
- Transfer the tofu to a parchment-paper-lined baking sheet (parchment is optional, makes cleanup easier.) Roast at 400F for 30-35 minutes, stirring halfway through. The tofu is ready when golden and crisp. The smallest pieces should be dehydrated and chewy.
- When the tofu has about 10 minutes left, heat a large skillet over medium-high to high heat. Drizzle with the remaining tablespoon of oil, adding more as needed to coat the skillet.
- Once hot, add the vegetables, frozen edamame (it should still be frozen), and remaining ¼ teaspoon salt. Stir-fry for 8-10 minutes, stirring every few minutes, until the vegetables are starting to blacken and soften. Add the cashews during the last 2 minutes of stir-frying.
- Meanwhile, prepare the stir-fry sauce. Whisk together ¼ cup hoisin sauce, 1-2 tablespoons rice vinegar, and 1 teaspoon soy sauce. Adjust to taste.
- Add the cooked tofu to the cooked vegetables. Drizzle with the stir fry sauce, tossing to coat. Serve over rice. Season with freshly ground black pepper, to taste. Enjoy!
Notes
- Veggies: I typically choose 3 vegetables. Some of my favorites are sliced carrots, shiitake mushrooms, sliced onion, and green beans. Some vegetables, like snow peas, will cook quickly and should be added at the end of stir-frying.
- Oven vs air fryer: I prefer to make this crispy tofu in my air fryer because it cooks much more quickly. I include oven instructions because I know that not everyone has an air fryer. If making in the air fryer, cook at 375F for 18-20 minutes, stirring halfway through and adding additional time, as needed.
- High heat: I stir fry the vegetables on medium-high to high heat, which isn't recommended for most non-stick pans. High heat cooking results in crisper veggies with blackened edges.
- If the vegetables are blackening too quickly, reduce the heat on the skillet and cover it with a lid. This will steam them.
- Nutrition calculations do not include rice. Nutrition calculations are an estimnation and will vary based on ingredients used.
Nutrition
Calories: 446kcal | Carbohydrates: 45g | Protein: 27g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 10g | Trans Fat: 0.04g | Cholesterol: 1mg | Sodium: 996mg | Potassium: 1498mg | Fiber: 13g | Sugar: 18g | Vitamin A: 1528IU | Vitamin C: 260mg | Calcium: 233mg | Iron: 6mg
