Vegetarian Mains

Simple Healthy Tofu Stir-Fry with Peanut Sauce

This simple healthy tofu stir-fry is the perfect easy weeknight dinner. Whether you’re vegetarian or trying to incorporate more meatless meals, stir-frys are a great place to start as you can prep many of the ingredients ahead of time and have a healthy, homemade meal within 10 minutes!

I’ve wanted a puppy for so long. Both Bry and I have. Like some couples constantly talk about baby names, we were always coming up with the perfect name for our future pup. Being the planner that I am, I always figured that we’d wait until we had a house, more flexibility in our jobs, and spend a few weeks or even months on a waiting list before bringing home a fluffy puppy. But life doesn’t always work like that. Instead, from the time I inquired about an aussiedoodle puppy and the day we brought our little boy home was only two weeks. It also happened to be Bry’s first week at a new job, which required him to commute all the way to Boulder while they’re waiting for their new Denver office to open, and I couldn’t take any time off from work. Probably not the best time to get a puppy, but man is he worth it.

Growing up I always knew getting a dog was a big commitment and a lot of work, but I don’t think either of us could have prepared for just how much a brand new puppy would dominate our lives. Where before we would sometimes wake up early to go to the gym, have a relaxing morning eating breakfast, and an even more relaxing evening watching TV or going out with friends, we now get up an hour earlier than normal to go on walks and run around the dog park, eat breakfast on the floor while he does, stress out about getting him to go to the bathroom before leaving for work (which never seems to be on time anymore) and some days drop him off at my parents’ house for the day. And at night? Between playing with the pup, watching for signs of when he needs to go outside, and trying to get ready for the next day, there really isn’t time to cook an elaborate meal.

That’s where this tofu stir-fry comes in. Yes, I still try to meal prep as much as possible so that we aren’t just eating eggs and toast every night for dinner, but sometimes you have to whip up something quick. This meal is perfect as it’s meal-prep friendly but can also be thrown together quickly the night of. If you’re really tight on time and can’t prep your vegetables the night or morning before, just keep a stash of frozen veggies in the freezer or splurge for pre-cut one’s at the supermarket.

For the rice, I usually wait until I have some leftover rice in the fridge. But if you don’t have any already cooked, look for a 10-minute cooking rice (any kind will do) to keep this quick and simple.

I’ve featured this peanut sauce on the blog a couple times before as it’s my go-to sauce for taking a simple dinner and making it taste amazing. Again, you could make this sauce in advance or just shake it up while the veggies and tofu are cooking.

So here’s a toast to making time for a healthy meal!

Simple Healthy Tofu Stir-Fry with Peanut Sauce

This simple healthy tofu stir-fry is the perfect easy weeknight dinner. Whether you’re vegetarian or trying to incorporate more meatless meals, stir-frys are a great place to start as you can prep many of the ingredients ahead of time and have a healthy, homemade meal within 10 minutes!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Main Course
Cuisine: American
Keyword: Peanut Sauce, Stir-Fry, Tofu
Servings: 3
Calories: 427kcal
Author: Kelli

Ingredients

  • 1 package extra-firm tofu drained and pressed
  • 3 large carrots peeled and diced
  • 2 zucchini or summer squash diced
  • Pinch black pepper
  • 1 Tbsp low-sodium soy sauce
  • Few tablespoons of water for steaming
  • 1.5 cups cooked rice

For the peanut sauce:

  • ¼ cup natural peanut butter creamy or crunch
  • ¼ cup hot water
  • 1 ½ tsp low-sodium soy sauce
  • ½ tsp rice wine vinegar if in a pinch I’ve used apple cider vinegar
  • 1 clove garlic minced
  • 1 ” slice fresh ginger grated
  • Pinch red pepper flakes

Instructions

  • Place wok or large skillet on stove over medium-high heat. Add tofu, diced vegetables, pinch black pepper and soy sauce. Cook 3 minutes then cover. Cook 5-7 minutes, or until vegetables are softened (but not mushy), you may need to add a few splashes of water to help steam the veggies.
  • While veggies and tofu are cooking, prepare your peanut sauce by whisking together peanut butter and hot water until smooth. Add in remaining ingredients. Taste and adjust as needed. Set aside.
  • Once vegetables have softened, remove lid. If using leftover rice, add in rice and another splash of water. Cover and steam another 2-3 minutes, or until rice has softened. If using fresh rice just add it into the pan and toss to combine. Add peanut sauce and give another good stir to evenly coat.
  • Divide stir-fry equally between 3 plates/bowls. Dig in and enjoy!

Notes

Nutrition for 1/3 recipe: 427 calories, 3 g saturated fat, 44 g carbohydrate, 7 g fiber, 9 g sugar, 23 g protein.

Simple Healthy Tofu Stir-Fry with Peanut Sauce

Print Recipe
Serves: 3 Cooking Time: 10-15 min

Ingredients

  • 1 package extra-firm tofu, drained and pressed
  • 3 large carrots, peeled and diced
  • 2 zucchini or summer squash, diced
  • Pinch black pepper
  • 1 Tbsp low-sodium soy sauce
  • Few tablespoons of water for steaming
  • 1.5 cups cooked rice
  • For the peanut sauce:
  • ¼ cup natural peanut butter (creamy or crunch)
  • ¼ cup hot water
  • 1 ½ tsp low-sodium soy sauce
  • ½ tsp rice wine vinegar (if in a pinch I’ve used apple cider vinegar)
  • 1 clove garlic, minced
  • 1” slice fresh ginger, grated
  • Pinch red pepper flakes

Instructions

1

Place wok or large skillet on stove over medium-high heat. Add tofu, diced vegetables, pinch black pepper and soy sauce. Cook 3 minutes then cover. Cook 5-7 minutes, or until vegetables are softened (but not mushy), you may need to add a few splashes of water to help steam the veggies.

2

While veggies and tofu are cooking, prepare your peanut sauce by whisking together peanut butter and hot water until smooth. Add in remaining ingredients. Taste and adjust as needed. Set aside.

3

Once vegetables have softened, remove lid. If using leftover rice, add in rice and another splash of water. Cover and steam another 2-3 minutes, or until rice has softened. If using fresh rice just add it into the pan and toss to combine. Add peanut sauce and give another good stir to evenly coat.

4

Divide stir-fry equally between 3 plates/bowls. Dig in and enjoy!

Notes

Nutrition for 1/3 recipe: 427 calories, 3 g saturated fat, 44 g carbohydrate, 7 g fiber, 9 g sugar, 23 g protein.

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