Spicy and sweet smoked tofu and vegetable stir fry

Quick, healthy and packed with delicious flavours, this smoked tofu and vegetable stir fry is ready in under half an hour. Great with rice or noodles.

I love a tofu and vegetable stir fry. They’re so quick to make, and always strike me as a healthy choice because of the variety of vegetables involved. I reckon a decent serving of this must count as at least half of your five-a-day. 

Winner winner tofu dinner

My daughter Kipper and DH are usually keen too, so tofu and veg stir-fry is a winner all round.

I offered the choice of rice or noodles with this one, and Kipper insisted on having, “oodles of noodles.” In fairness, she did eat oodles – probably as many noodles as I ate! She seems to have been on a massive growth spurt for weeks.

Oooh, saucy!

The sauce for this tasty stir-fry was created by reading dozens of vegetable stir fry recipes, from some of the umpteen books on my groaning kitchen shelves, and working out what the essential flavours were. I then combined them in what seemed to be suitable proportions, and sampled and adjusted the resulting goop.

You’re very welcome to tweak the sauce to your liking, adding more or less of any of these things. Think of it as a guide, rather than anything too prescriptive.

Likewise, the selection of vegetables is not critical, as long as you have a reasonable variety. Lots of colour and crunch seems to be the key.

Smoked tofu

I tend to use smoked tofu because it’s delicious. SO much yummier than regular tofu, which can be a little bland. As well as possessing a fabulous smoky flavour, the smoked tofu also seems to have a denser, firmer texture, and just be generally an improvement all round.

Vegetable & smoked tofu stir-fry

Kipper and DH both polished off sizeable platefuls of this smoked tofu and vegetable stir fry. I’d say this quantity would serve 3-4, with some rice or noodles. Depends on how hungry you are, or how much growing you’re planning on doing.

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📖 Recipe

Spicy and sweet smoked tofu and vegetable stir-fry

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Quick, healthy and packed with delicious flavours, this smoked tofu and vegetable stir fry is ready in under half an hour. Great with rice or noodles.

5 from 2 votes

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Prep Time 15 minutes mins

Cook Time 10 minutes mins

Total Time 25 minutes mins

Course Main Course

Cuisine British, Chinese

Servings 3

Calories 226 kcal

Ingredients

 

US CustomaryMetric

 

1x2x3x

For the sauce

• 2 tablespoon tamari (or soy sauce)
• 1 tablespoon dry sherry
• 1 tablespoon sweet chilli sauce
• 1 teaspoon crushed red chilli
• 1 tablespoon toasted sesame oil
• 1 teaspoon tomato puree

For the stir-fry

• 200 g smoked tofu
• 250 g carrots (approx. 3-4 medium carrots)
• 100 g baby corn
• 1 medium green pepper
• 150 g mushrooms
• 100 g mange tout
• 2-3 tablespoon vegetable oil
• 2-3 cloves garlic, crushed
• 2 teaspoon finely chopped fresh ginger root

Instructions

 

• 2 tbsp tamari , 1 tbsp dry sherry, 1 tbsp sweet chilli sauce, 1 tsp crushed red chilli, 1 tbsp toasted sesame oil, 1 tsp tomato puree
  Combine all the sauce ingredients in a jug and mix well. Set aside.
• 200 g (7 oz) smoked tofu, 250 g (8 ⅚ oz) carrots, 100 g (3 ½ oz) baby corn, 1 medium green pepper, 150 g (5 ¼ oz) mushrooms, 100 g (3 ½ oz) mange tout
  Cut the tofu into 1-2cm (½-1 inch) chunks. Peel the carrots and slice on the diagonal. Slice the baby corn lengthwise. Cut the pepper into strips. Thinly slice the mushrooms. Trim the mange tout if necessary.
• 200 g (7 oz) smoked tofu, 2-3 tbsp vegetable oil, 2-3 cloves garlic, crushed, 2 tsp finely chopped fresh ginger root
  Heat the vegetable oil in a wok over a high heat. Add the tofu, chopped ginger and crushed garlic, and stir-fry for 1-2 minutes, until the tofu starts to brown in places.
• 250 g (8 ⅚ oz) carrots, 1 medium green pepper
  Add the carrots and pepper to the wok, and fry for another 2-3 minutes, stirring and moving the contents of the wok constantly to prevent burning.
• 150 g (5 ¼ oz) mushrooms, 100 g (3 ½ oz) baby corn
  Add the mushrooms and baby corn, and cook for a few more minutes, until the mushrooms start to brown.
• 100 g (3 ½ oz) mange tout
  Finally, add the mange tout, and stir-fry for 1 minute until the pods are bright green. Pour over the prepared sauce, and toss with the vegetables to coat. Bubble the sauce for a minute or two, stirring, to ensure the vegetables are cooked and everything is well combined and coated with the sauce.
• Serve at once! Delicious with noodles or rice.

Notes

NB: Nutrition information does not include rice or noodles, but is for the vegetable and tofu stir-fry ONLY.

Nutrition

Nutrition Facts

Spicy and sweet smoked tofu and vegetable stir-fry

Amount per Serving

Calories

226

% Daily Value*

Fat

 

9

g

14

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

4

g

Monounsaturated Fat

 

3

g

Sodium

 

805

mg

35

%

Potassium

 

696

mg

20

%

Carbohydrates

 

27

g

9

%

Fiber

 

6

g

25

%

Sugar

 

12

g

13

%

Protein

 

12

g

24

%

Vitamin A

 

14723

IU

294

%

Vitamin C

 

61

mg

74

%

Calcium

 

141

mg

14

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

Keyword tofu

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More delicious Asian-inspired recipes

I think this is great just with some plain rice or noodles but if you need another dish on the side, how about

• spring onion (scallion) pancakes
• crispy salt and pepper tofu
• Asian-style sesame green bean salad

I’m entering this yummy recipe in the Anyone can cook fabulous vegetarian food challenge, which for March is on the theme of ‘non-terrifying tofu!’ Perfect!