Simple Tofu Veggie Stir Fry

12 30 469
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 2
Simple Tofu Veggie Stir Fry
Health Highlights


1 package (1lb) Tofu, regular, extra firm (organic)
1 head Broccoli, raw
1 small Yellow onion
1 large Carrots
1 cup whole Snow peas, raw
2 head Baby bok choy
4 clove(s) Garlic
1 tbsp minced Ginger root
1 tbsp Sesame oil
1 tbsp Soy sauce, low sodium
2 green onion (stem) Green onion (for garnish)
1/4 cup Cilantro (coriander) (for garnish)


  1. Drain and chop the tofu into bite-size pieces, and set aside. 
  2. Chop broccoli, onion, and carrot. Slice snow peas and minced garlic and ginger. Slice the ends of the bok choy and then slice to separate the green from the white.
  3. Heat half of the sesame oil in a large skillet or wok and saute half your garlic with all the tofu and a splash of soy sauce over medium-high heat. Stir frequently and saute for 4-5 minutes. Remove tofu and set aside. 
  4. Add the other half of the sesame oil to the same pan and saute the onion, broccoli, carrot and white parts of the bok choy. Add a few splashes of soy sauce, remaining garlic, and cook for 4-5 minutes. Add green bok choy tops and snow peas with 1 minute left of cooking. Serve with scallion and cilantro.

Nutrition Facts

Per Portion

Calories 469
Calories from fat 218
Calories from saturated fat 27.6
Total Fat 24.2 g
Saturated Fat 3.1 g
Trans Fat 0
Polyunsaturated Fat 7.2 g
Monounsaturated Fat 5.6 g
Cholesterol 0
Sodium 493 mg
Potassium 1305 mg
Total Carbohydrate 26.4 g
Dietary Fiber 6.8 g
Sugars 9.3 g
Protein 40 g

Dietary servings

Per Portion

Meat Alternative 1.5
Vegetables 3.6

Energy sources