Tofu, Mushroom and Zucchini Stir-Fry

Throw together a quick, healthy lunch, whenever

09/28/12
Online Jewish Week Columnist

I have tried a couple times in the past to convert my readers into tofu lovers - with Crispy tofu salad and Vegetarian lasagna. And since I assume I've succeeded in this goal, here's another delicious recipe using the soy bean curd. This is one of my favorite quick lunches or dinners, and I adjust it depending on the vegetables I have in the house - broccoli, peppers and leek are all good choices as well.

I keep things basic with soy sauce to finish, but you can use your own favorite flavors to dress it up. Keep all your vegetables and tofu about the same size for easier eating. I love serving this over couscous, since it takes about five minutes to make, but if i have any quinoa or pasta or rice in the fridge I'll go with that as well.

Tofu Stir Fry - Serves 2-3

2 tablespoons canola oil

1 large or 2 medium onions, diced

8-10 ounces mushrooms, sliced

2 medium zucchini, cleaned

1 package firm or extra-firm tofu

2-3 tablespoons soy sauce

salt and pepper

 
Rice/couscous/quinoa for serving, optional
 
Heat the oil in a large pan over medium heat. Add the onions, and stir. Cook over medium heat 15-20 minutes, stirring regularly, until beginning to brown. Add the zucchini and stir, cooking about 5 minutes, then add the mushrooms and continue to cook about 10 minutes, until the mushrooms are cooked through.
Open the tofu package and drain any liquid. Using a paper towel, press the tofu to expel any liquid, then dice into small-ish cubes. Add to the mixture and stir to combine, cooking about 2-3 minutes. Add the soy sauce and continue cooking 5 more minutes. Add salt and pepper to taste.
Serve over the grain of your choice.

Last Update:

10/01/2012 - 18:52

Comments

Y'all are cruel. That's the only way to put it.
I'm tryin' to lose weight over here and you put this up online, unashamed I might add.

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