Tofu & Vegetable Stir Fry with Peanut Sauce

Tofu & Vegetable Stir Fry with Peanut Sauce

Yield: 5 cups
Serving size: 1¼ cups (4 servings)


For Stir Fry

  • 2 Tbsp sesame oil, divided
  • 14 oz organic extra firm tofu, drained and sliced into cubes
  • 2 teaspoons minced garlic
  • 1 cup green onions, sliced thin
  • 1 cup sliced mushrooms
  • 1 cup green or red cabbage, sliced thin 
  • 3 large zucchini, spiralized into noodles (approximately 5 cups)
  • 1 Tbsp sesame seeds   
  • Optional toppings: cilantro, peanuts

For Peanut Sauce

  • ½ cup creamy natural (no-sugar-added) peanut butter
  • ¼ cup soy sauce (can also use lite version)
  • 2 Tbsp sesame oil
  • 2 Tbsp cider vinegar (can use rice vinegar if not so strict with carbs)
  • 1-3 tsp sugar-free maple syrup (adjust based on desired sweetness)
  • 2 tsp fresh ginger, minced or ¼ tsp powdered ginger
  • 1 tsp chili or Sriracha sauce (or to taste)


For Stir Fry

  1. Heat 1 Tbsp sesame oil on a non-stick large skillet. 
  2. Add the tofu cubes and continue to cook on medium-low for 4 to 5 minutes.
  3. Flip over the cubes and cook for an additional 4-5 minutes or until both sides are light golden in color. Transfer the tofu to a bowl or plate and set aside.
  4. Heat the balance of sesame oil in the skillet and add the garlic, onions, mushrooms, and cabbage, stirring frequently and cooking for 4 to 5 minutes or until slightly tender. 
  5. Add the zucchini noodles and continue to cook for 2 to 3 minutes, followed by the tofu and the sesame seeds and gently stir to incorporate into vegetable mixture. 
  6. Remove skillet from burner and set aside.

For Peanut Sauce

Note: can make sauce ahead of time and microwave when ready to eat.

  1. In a small saucepan, whisk together all the sauce ingredients and heat on medium-low heat, stirring frequently until peanut butter melts and all ingredients are fully blended together.
  2. Pour peanut sauce over tofu and vegetable mixture in the skillet and toss all together to combine.
  3. Serve directly from skillet and add desired toppings.

Tofu & Vegetable Stir Fry with Peanut Sauce - Nutrition Label

Mary Paley

Fearless Dietitian; 30+ years as a professional dietitian; Master’s Degree in Nutrition and Dietetics at the MGH Institute of Health Professions; Lead research dietitian for several major pharmaceutical companies; Currently focused on health and wellness and the benefits of ketogenic diets for both obesity and diabetes management. MS, RDN, CDE, LD/N

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