Health Library

Veggie Tofu Stir-fry

Nutrition Facts

Serving Size½ of recipe
Total Fat17 g
Saturated Fat2 g
Sodium621 mg
Total Carbohydrate13 g
Dietary Fiber3 g
Protein8 g

Servings and Times


Ingredients and Preparation

Firm tofu (2/5 block)6 ounces
Olive oil2 tablespoons
Medium onion, thinly sliced1
Garlic cloves, minced2
Mushrooms, sliced½ cup
Red pepper, sliced½ cup
Zucchini, sliced1 cup
Fresh spinach, packed1 cup
Reduced-sodium soy sauce2 tablespoons
Water2 tablespoons


  • Drain extra water from tofu by putting it between several layers of paper towels and placing a dinner plate on top. Let sit for about 15 minutes and then cube or break into chunks.
  • Heat oil in a large wok or nonstick sauté pan. Add tofu and cook a few minutes on each side until golden.
  • Add onion and garlic to the wok and cook for another few minutes. Stir in the mushrooms, red bell pepper, and zucchini and cook until soft.
  • Add spinach, soy sauce, and water. Stir and cook another 2-3 minutes.
  • Exchanges
    1 lean meat; 2.5 vegetables; 4 fats
    Side Suggestions: Brown Rice
    Prepare according to package directions.