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America’s Healthy
Cooking Teacher

Fried Tofu and Vegetables

I love this recipe. It’s rich-tasting, colorful, and completely versatile. It’s a great source of protein and antioxidants and is low in fat. Change up the veggies to suit your family’s desires.

Makes 4–5 servings

Ingredient List: 

½ cup avocado oil
2 tablespoons soy sauce
2 tablespoons brown rice syrup
1 pound extra firm tofu, cut into 1-inch cubes
Avocado oil
1 small leek, split lengthwise, rinsed free of dirt, thinly sliced
2–3 cloves fresh garlic, minced
1-inch piece fresh ginger, very thin matchstick pieces
Soy sauce
1 medium zucchini, thin matchstick pieces
1 medium carrot, thin matchstick pieces
1 medium yellow squash, thin matchstick pieces
8 fresh shiitake mushrooms, thinly sliced
1 roasted red bell pepper, thinly sliced
1 tablespoon tomato paste
Generous pinch crushed red pepper flakes
¼ cup spring or filtered water
2–3 whole fresh green onions, thinly sliced on the diagonal

Step By Step Instructions: 

Place oil, soy sauce and syrup in a skillet over medium heat. Lay tofu cubes in oil, but don’t over-crowd the pan. Cook in the hot oil until golden brown, turning once to ensure even browning. Remove from oil; set aside.

Place a small amount of oil, leek, garlic, and ginger in a skillet or wok over medium high. When the leeks begin to sizzle, add a splash of soy sauce and sauté for 1–2 minutes. Stir in zucchini, carrot, and yellow squash, a splash of soy sauce and sauté for 2 minutes. Stir in shiitake and red bell pepper. Sauté for 1–2 minutes.

Puree tomato paste with red pepper flakes and the water. Stir this liquid into the veggie mixture. Gently stir in tofu. Cook, stirring for 4–5 minutes. Remove from heat and stir in green onions and serve.