Whether you’re a meat-eater, a diabetic, a vegetarian, or a vegan, or you have specific food allergies, there’s always something delicious cooking in the Well Life kitchen!

Simple Stir Fry with Tofu

by | Entrees, Recipes | 0 comments


  • 2 Tbsp. olive or avocado oil
  • Avocado cooking spray
  • One package of Extra Firm Tofu
  • One head of broccoli, stems removed (feel free to peel the outer skin then chop the stems and use them, too!)
  • Half a head cauliflower, cut into bite-sized pieces
  • 1 red pepper, cut into chunks
  • 1 medium onion, cut into chunks
  • 8 oz. mushrooms, sliced

Sauce Ingredients:

  • 2 Tbsp. Soy sauce or alternative
  • 2 Tbsp. water
  • 2 cloves garlic, minced
  • 1 Tbsp. lime juice
  • 1 tsp. fresh ginger chopped OR 1/4 tsp. ground ginger
  • 2 tsp. hot sauce OR more if you like spicy foods!


  1. Place tofu in a bowl with paper towels below and on top of tofu.
  2. Press firmly but not too hard to remove liquid from tofu.
  3. Cut tofu into bite-sized cubes.
  4. Prepare the veggies as directed.
  5. Make the sauce and set aside.
  6. Place oil in a stir fry pan, when hot, add tofu. Turn down the heat and allow tofu to brown, flipping it to get all sides browned (about 5 – 8 minutes). Then remove from the pan to a bowl or plate.
  7. Scrape and remove any remaining tofu from the pan.
  8. Add the broccoli and cauliflower to the pan and spray with avocado oil. Toss and sauté for 4 – 5 minutes (broccoli will be bright in color).
  9. Add onion and peppers and continue to sauté and stir for 5 minutes.
  10. Add the mushrooms and sauté another 3 – 4 minutes or until the veggies are soft but not mushy.
  11. Add the tofu and sauce to the pan.
  12. Toss gently so everything is coated with the sauce.
  13. Serve over rice, quinoa, or grain of choice.