Tofu Vegetable Stir-Fry

Tofu Vegetable Stir-Fry

Health Rating
Prep Cook Ready in Servings
15 min 15 min 30 min 4


1 head Broccoli, raw (Stems trimmed, florets cut into bite sized pieces)
2 medium Carrots (thinly sliced)
1 1/2 tsp Cornstarch (Alternative thickeners: arrowroot or barley flour)
3 clove(s) Garlic (minced)
2 tsp minced Ginger root (minced)
2 stalk(s) Green onion, scallion, ramp (thinly sliced)
1 tbsp Hoisin sauce, ready-to-serve
1/2 tsp Hot pepper (chili) flakes
1 tbsp Rice vinegar
2 tsp Sesame oil
2 cup Shiitake mushrooms, raw (sliced and steamed)
1/4 cup Soy sauce, low sodium
2 tbsp Sunflower oil
1 package Tofu, regular, firm


In small bowl, whisk together soy sauce, rice vinegar, hoisin sauce, cornstarch and 3 tbsp (50 mL) water; set aside.

Pat tofu dry; cut into 3/4-inch (2 cm) cubes. In large wok, heat half of the oil (1 tsp sesame oil, 1 tbsp sunflower oil) over medium-high heat; stir-fry tofu until golden, about 6 minutes. Transfer to plate.

Heat remaining oil in wok over medium-high heat; stir-fry garlic, ginger and hot pepper flakes for 30 seconds.

Add carrots, broccoli and mushrooms; stir-fry for 1 minute. Add 1 tbsp (15 mL) water; cover and steam until carrots and broccoli are tender, about 3 minutes. Turn off heat and add the cooked tofu. Mix well and serve over preferred grain. 

Nutrition Facts

Per Portion

Calories 280
Calories from fat 135
Calories from saturated fat 16.2
Total Fat 15.0 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.2 g
Monounsaturated Fat 6.1 g
Cholesterol 0.1 mg
Sodium 646 mg
Potassium 614 mg
Total Carbohydrate 19.3 g
Dietary Fiber 5.4 g
Sugars 5.0 g
Protein 16.8 g

Dietary servings

Per Portion

Meat Alternative 0.8
Vegetables 2.2

Energy sources

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada