The Fine Gourmet

The tofu vegetable stir fry is considered a good option for health freaks. First of all, vegetarian food is ‘in’, and the addition of tofu to it is particularly beneficial, as it is low in calories and has no saturated fat or cholesterol. But a meat-eater would obviously opt for the chicken tofu stir fry, and still be low on calories.

Garden Vegetable Stir Fry

The tofu vegetable stir fry is eaten in combination with brown rice. A garden tofu vegetable stir fry contains a lot of vegetables like zucchini, snow peas, carrots, water chestnuts and bell pepper. The tofu should be firm and fat-reduced and cut into small cubes. The sauce is made of vegetable broth, soy sauce, rice vinegar and thickened with cornstarch.

A vegan tofu stir fry would be an ideal vegetarian diet offering a number of nutritional benefits. The tofu contains lower levels of saturated fat and the vegetables contain higher levels of fiber, magnesium and vitamins. The vegan attitude is a very important and effective action that helps to protect the planet from pollution, prevent global warming and save many species from extinction.

Ingredients

Peanut sauce is often used for the vegan tofu stir fry. So when you are cooking tofu stir fry you need peanut butter, soya sauce and soymilk to make the sauce. The vegetables used are carrots, green beans and bell pepper, and lemon juice is added to give it a tangy taste.

If you are cooking tofu stir fry you will realize how versatile it is, because tofu picks up the flavor of anything that you are cooking. It is rich in protein and has a lot of mono saturated fats. Tofu is easy to cook and you can buy it refrigerated at any store. It is normally packaged with water, and that can be drained out when you buy it.

Tofu

For cooking tofu stir fry you need medium firm or firm tofu, so that it remains solid when you are cooking tofu stir fry. Soft tofu tends to fall apart and cannot be used for stir fry, but is suitable for lasagna and soups. You have to cut the tofu into cubes, which should be about half an inch thick. Since it has a lot of water in it, you have to press it to help it dry out. In this way, it will absorb any sauce or marinade that you apply on it.

The vegetarian tofu stir fry is generally a Chinese way of making a stir-fry with plenty of vegetables which are commonly used in Chinese dishes. Some of the interesting vegetarian tofu stir-fry dishes are Stir-fried Mushrooms with Smoked Tofu and Sea Palm, Stir-fried Tofu Cubes with Assorted Vegetables, Tofu Hoisin with Broccoli, Red Pepper and Walnuts and a Vegetable Tofu Stir Fry with Asparagus.

In a vegetarian tofu stir fry chicken broth is often used, whereas if it is a vegan tofu stir fry, only vegetable broth can be used. The recipes are simple and quick to make and can be combined with noodles or rice.

For any tofu stir fry recipe you will find a long list of ingredients. There are naturally hundreds of tofu stir fry recipes, but one of the favorites is the tofu vegetable stir fry, which could either be a mixture of several vegetables or specialized to one vegetable like the broccoli tofu stir fry or the bell pepper tofu stir fry. The crispy tofu stir fry recipe is also popular, but a bit complex. There are other tofu stir fry recipes with meat, especially chicken.

Basic Recipe

The tofu stir fry can be done with vegetables or chicken. A typical tofu stir fry recipe will have vegetables like carrots, zucchini, green onions and celery in it. The spices used are garlic powder and ground ginger. It is generally cooked with cooked brown rice and chow mien noodles. The tofu that is used should be firm, because for a stir fry the tofu should be cut into half-inch cubes.

Any kind of tofu stir fry is delicious and healthy. The sauce that is made with spices is what makes such recipes extra delicious. Actually, any vegetables can be added to the tofu stir fry. It is the sweet and savory sauce which makes all the difference and makes the tofu stir fry extra delicious.

Cooking chicken tofu stir fry is basically adding a little bit of chicken to the tofu stir fry along with all the vegetables. The common additions to the chicken tofu stir fry are fish sauce and Thai curry paste, but if you dislike fish sauce or find curry paste too spicy, you can leave out both of them.

For any type of tofu stir fry, whether it is vegetarian tofu stir fry or chicken tofu stir fry, the vegetables used should be fresh and not canned. Chicken breast is best for chicken tofu stir fry and the other vegetables used in it are celery, onion, bell pepper, pea pods, bean sprouts, cabbage and scallions. The tofu should be firm and cut into cubes. Besides the sauces and curry paste, you need chicken stock and some sherry.