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June 10, 2020 2 min read


Tofu can be hit or miss. Many people consider it to be something only vegetarians or vegans eat. That's because they haven't tasted well-made tofu. The truth is tofu in itself doesn't have a distinctive taste. How good it turns out depends on how you prepare it, which makes it a super versatile ingredient and a great substitute for meat. You can add it to salads, curries, soups, and stir-fries. 

So let us introduce you to the world of tofu. Follow this recipe and learn how to stir fry tofu and make an easy protein-filled midweek dinner. The best part? It will only take you 20 minutes or less. 

How to cook tofu stir fry


Makes 6 servings

For the stir fry

  • 1 1/2 cup of brown rice or farro, uncooked 
  • 2 tbs of canola oil
  • 14 oz extra firm tofu
  • 2 cups of asparagus, chopped 
  • 2 cups of carrots, shredded
  • 3 green of onions, minced

For the garlic ginger stir fry sauce

  • 3 cloves garlic
  • 2 tbs of fresh ginger
  • 2 tbs of honey (more to taste)
  • 1/2 cup of low sodium soy sauce
  • 1/4 cup of water
  • 1/4 cup of rice wine vinegar
  • 1/4 cup of canola oil


  1. Place all stir fry sauce ingredients in a food processor, blend until smooth and set it aside.
  2. Start cooking your rice (or farro) by following the package instructions.
  3. While your rice is cooking, prepare your tofu. Cut it in slices and press a piece of paper towel on each side to remove moisture. Wait a few minutes and repeat the process. (Tofu contains a lot of water, and we need to get rid of it as much as possible.)
  4. Now, cut the tofu into small 1-1.5 inch cubes. 
  5. Heat a tablespoon of oil in a skillet over medium to high heat. Add the tofu and 1/4 of your stir fry sauce. It may splash a bit due to temperature differences, so make sure you have a pan cover on hand. Fry it for a few minutes or until the tofu is golden brown. Remove tofu and place it on paper towel lined plates to remove excess sauce and fat.
  6. It's time for the veggies! Heat a tablespoon of oil in a cast iron wok. Add the asparagus and cook it for a few minutes with 1/4 of stir fry sauce, turn them continuously. Mix in the carrots and cook for a few more minutes. Set veggies aside.
  7. Place half a bowl of cooked rice (or farro) on a plate, top it with veggies and tofu. Pour the remaining sauce over your vegetarian stir fry and sprinkle with green onions. Enjoy!

This vegan stir fry recipe is sure to win you brownie points with all of your friends and family. Be sure you make enough for everyone who will want seconds!

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