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Stir Fry With Tofu

As I said yesterday, this month’s posts will be recipes that are healthy and tasty to show that you can like food that’s good for you.

Today’s entry…Stir Fry With Tofu

Convenience that doesn’t compromise food quality always works for me. I believe this recipe checks those boxes. Frozen veggies that you might not think to use in stir fry worked for me. A package of extra firm tofu that I froze first then thawed and drained was next. I marinated the tofu before mixing it into the veggies. The whole operation took about 20 minutes after marinating the tofu for about a half hour.

This is a great way to eat plant based and get plenty of protein. It’s a myth that you cannot get enough protein in your diet while following a vegan program. Anything that has been alive contains protein. The cells need it to survive.

I may make some combinations that some people find unusual. However, I’ve never poisoned anyone and they usually come out tasting pretty fine. I didn’t measure anything for the marinade. I’m a taster as I go along.

Stir Fry With Tofu

Course Main Course
Cuisine Japanese


  • Frozen vegetables I used the ones in the picture from Costco
  • 1 pkg extra firm tofu, frozen then thawed and cut into cubes Also from Costco

Marinade for Tofu

  • liquid aminos
  • powdered garlic
  • maple syrup
  • sesame oil
  • arrowroot mix with some water to make slurry for thickening


  • whisk together marinade ingredients. I didn't use measurements for this.
  • add marinade to cubed tofu and allow to sit for about 30 minutes
  • sauté veggies in a little olive oil until no longer frozen
  • add marinated tofu to veggies along with the rest of the marinade not absorbed by the tofu
  • heat until warm enough to eat
Tried this recipe?Let us know how it was!


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  1. Alice Gerard on April 2, 2022 at 9:16 pm

    This looks delicious! I am definitely going to try it!!!!

    • Karen on April 2, 2022 at 9:23 pm

      Thanks Alice…it really was tasty and so easy to make. I hope you enjoy it!

  2. sheryl on April 2, 2022 at 9:24 pm

    Protein is definitely important. What a simple and easy dish idea. Perfect for the work week.

    • Karen on April 2, 2022 at 9:27 pm

      It is exactly something that works with your busy schedule. Enjoy!

  3. Laurie on April 2, 2022 at 9:27 pm

    What an easy recipe!
    Tofu is just about my favorite food! And with veggies, all the better!

    Thanks for the recipe!

    Ridge Haven Homestead

    • Karen on April 2, 2022 at 9:30 pm

      Tofu is so easy and versatile. It has no real flavor of its own and absorbs whatever you cook it with. Not to mention its heart healthy attributes too.

  4. Florence on April 2, 2022 at 9:42 pm

    Hi Karen, since I eat plant-based meals, tofu is a regular go-to food for me. It’s so versatile. Besides using it in my stir-fry meals, I make scrambled tofu and use it as I would have used scrambled eggs.

    • Karen on April 2, 2022 at 10:03 pm

      I’ve been meaning to try tofu scramble but have not gotten there yet. I’ll move it higher on the list.

  5. Glenda Cates on April 6, 2022 at 2:04 am

    I don’t measure when cooking and I cook by taste and it’s the way my son is learning to cook as well. As for the recipe it sounds good but I’m not sure my husband or son would eat it even though it’s good for us.

    • Karen on April 6, 2022 at 1:14 pm

      It’s a little sweet so they might like it. They especially might eat it if it’s the only option…just a thought.

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