Miso Tofu Stir Fry Recipe
If you are looking for a veggie-packed meal that doesn't skimp on flavor, then this dish is for you. Recipe developer and health coach Miriam Hahn brings us this recipe for miso tofu stir fry. The secret ingredient in this vegan dish? Probiotic-rich miso. Hahn loves adding miso into this sauce as it "adds a savory, umami flavor while providing so many health benefits." As a fermented food (fermented soybean paste, to be exact), miso, Hahn explains, "offers live probiotics that can help with digestion and improve our immunity."
Hahn loves serving this with rice or all sorts of noodles (ramen, udon, soba, etc). "It is also great," she assures, "served over quinoa or farro. You can even serve it over a plate of fresh spring greens." And thanks to a spectrum of different veggies, this is also a very colorful dish, so your meal will not only be good for you, but it will also look good.
Gather your miso tofu stir fry ingredients
To make this miso tofu stir fry, you can start by gathering your ingredients. For this recipe, you will need super firm tofu, soy sauce, avocado oil (or another neutral cooking oil), cornstarch, an onion, garlic, broccoli, mushrooms, a red bell pepper, sesame oil, miso paste, maple syrup, grated ginger, sesame seeds, and scallions.
Press, cube, and season the tofu
Firstly, if you do not have super firm tofu but instead have extra firm tofu, make sure to press it before you cube it up to remove the excess moisture. Cube the tofu and place in a plastic zip-top bag along with some soy sauce and avocado oil. Zip the bag and toss to coat the tofu cubes in your 2-ingredient marinade. Then, add some cornstarch, zip the bag back up, and shake again to completely coat the tofu.
If you are unfamiliar with cooking tofu or are bit intimidated by it, Hahn breaks it down for you: "Tofu is inexpensive, lasts a long time in the fridge, and takes on any flavor you use with it. It is made from soy milk and is loaded with plant-based protein, fiber, and lots of vitamins and minerals."
Fry the tofu, then the veggies
In a large pan over medium heat, add some more oil. Add the seasoned tofu cubes, cover the pan, and allow them to cook, untouched, for 10 minutes. This will allow the tofu to begin to brown. Then, stir the tofu around and cook for 15 more minutes, covered. Then, remove the tofu cubes from the pan.
Add the remaining oil to the same pan. Then, add in the broccoli, onion, garlic, mushrooms, and red bell pepper. Sauté the veggies over medium heat for about 10 minutes.
Make the sweet and savory miso sauce
In the meantime, make the sauce. In a small bowl, add the sesame oil, miso paste, maple syrup, and some more soy sauce. Give this mixture a stir. Then, stir in some cornstarch to help thicken the sauce.
Now, it is time to assemble all of the dish's components. Add the tofu cubes back to the pan with the veggies. Toss the entire dish with the sauce. Once it's heated through, top it with scallions and sesame seeds. Then, of course, enjoy your delicious and healthy meal!
- 1 (16-ounce) block super firm tofu (or pressed extra firm tofu)
- 4 tablespoons soy sauce, divided
- 3 tablespoon avocado oil, divided
- 2 tablespoons + 2 teaspoons cornstarch, divided
- ½ onion, diced
- 3 cloves garlic, minced
- 2 cups broccoli florets
- 2 cups sliced mushrooms
- 1 red bell pepper, sliced
- 2 teaspoons sesame oil
- 1 tablespoon miso paste
- 1 tablespoon maple syrup
- 1 teaspoon grated ginger
- 1 scallion, sliced
- 1 teaspoon sesame seeds
- rice, for serving
- Pat the tofu dry with a paper towel and cut it into 1-inch square cubes.
- Put the tofu cubes in a large zip-top bag and add 1 tablespoon each of the soy sauce and avocado oil. Toss to coat. Add 2 tablespoons of cornstarch to the bag, reseal, and shake again.
- Heat 1 tablespoon avocado oil in a skillet over medium heat. Add the tofu, cover the pan, and let it cook for 25 minutes, stirring once after 10 minutes. Once the tofu is browned, remove it from the pan.
- Heat the remaining avocado oil in the same pan and add the onion, garlic, broccoli, mushrooms, and red pepper. Cook on medium-high for about 10 minutes, or until the vegetables are just tender.
- In a small bowl, combine the sesame oil, miso paste, maple syrup and the remaining 3 tablespoons of soy sauce. Once combined, add the remaining 2 teaspoons of cornstarch and stir to thicken the sauce.
- Add the tofu back into the pan, then add the sauce. Toss to combine.
- Top with sliced scallions and sesame seeds. Serve with rice if desired.
| Calories per Serving | 370 |
| Total Fat | 23.7 g |
| Saturated Fat | 3.1 g |
| Trans Fat | 0.0 |
| Cholesterol | 0.0 mg |
| Total Carbohydrates | 22.5 g |
| Dietary Fiber | 4.5 g |
| Total Sugars | 6.1 g |
| Sodium | 1,068.6 mg |
| Protein | 22.7 g |
