Simple Healthy Tofu Stir-Fry with Peanut Sauce

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.

Simple Healthy Tofu Stir-Fry with Peanut Sauce

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.

Simple Healthy Tofu Stir-Fry with Peanut Sauce

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.

Simple Healthy Tofu Stir-Fry with Peanut Sauce

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

Simple Healthy Tofu Stir-Fry with Peanut Sauce

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.

[sp_recipe]

Simple Healthy Tofu Stir-Fry with Peanut Sauce
Add a comment
About
About Kelli McGrane Headshot

I’m Kelli MS, RD, and my mission is to prove that eating healthier doesn’t have to be complicated or restrictive. Follow along to learn more about food and cooking, with an emphasis on breakfast and sweet treats!

About Kelli McGrane Headshot

Welcome to The Healthy Toast!

Hi, I’m Kelli McGrane MS, RD! My mission is to show you that eating healthier doesn’t have to be complicated or restrictive. I believe getting to know your food is the first step to a healthy relationship with it. Follow along in my journey to learn all I can about ingredients and cooking with an emphasis on breakfast and sweet treats!

My Networks
Recipe Redux Blogging Network
Nutrition Blogging Network
Healthy Aperature Blogging Network
Kelli McGrane is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. This means that if you click on a product link, I may receive compensation. This compensation comes at no additional cost to you, and as always I only recommend products I trust!