Tofu Stir Fry

Hey all! This is just a very basic recipe that’s a go to for me all the time.

Stir fry is super easy and can be super quick too. If you don’t have much time to prepare a healthy, hearty, nutritious meal or you simply just don’t feel like spending a long time in the kitchen this is a perfect recipe for you!

I use very minimal ingredients and keep it fairly simple.

For starters, get your tofu. You can cook it however you’d like but in the interest of time I suggest pan frying it with a little bit of avocado oil or olive oil. I usually buy frozen vegetables to go with my meals because they’re way cheaper and as a college student with bills I like to try and stretch my dollar as much as I can. You can get frozen veggies from as low as $1-$5 per bag which is super convenient. The last main ingredient is rice. Try to use a plain brown rice or a wild rice. I suggest not buying rice with premixed additives such as sauces and spices because you can always add your own and when you do so you know exactly what you’re eating and it’s often times much less sodium than a premixed blend. Same goes for frozen veggies, make sure you’re buying the bags that contain only vegetables and no added sauces or spices.

Let’s Get Started

Step 1: Begin cooking the tofu in a stove top pan.

Step 2: Heat your frozen veggies in a microwave so they are cooked through completely. Some brands you can steam the veggies right in the bag and others require you to take the out and heat in a steamer/ microwave safe bowl. If you don’t have a steamer that’s no problem, I usually just add a little bit of water to a dish with my veggies and heat for about 5 minutes and that does the trick. Once your veggies are cooked through, add them to the pan with the tofu.

Step 3: For rice you can always make it the traditional way on the stove top or, if you’re crunched on time, look for the bags that heat in 90 seconds in the microwave. You can find plain brown or wild rice in these heat up bags but just be sure to check the ingredients so you know there’s no additives. Once your rice is cooked, add it to your pan with the tofu and veggies.

Step 4: Now add your sauce(s). I used a low sodium teriyaki sauce for this one but another favorite or mine is a low sodium soy sauce. If you like a little spice I recommend adding some hot sauce for some heat. I add a chili sauce to mine for some heat and it’s to die for.

Step 5: Just mix it all up, serve, and enjoy!

The photo shown below shows my stir fry. I used frozen broccoli and a frozen “Mediterranean blend” which consisted of bell peppers, squash, green beans, carrots, and onions. I also used a 90 second microwaveable brown rice and organic, extra firm tofu. The veggies were about $2/ bag (and I still have plenty left over), the tofu is about $3 (again, there’s plenty left), and the rice was $2 and I have half of it left over. There you have it. A healthy, delicious meal full of flavor and nutrients made fast and only $7! Enjoy!