Tofu Stir Fry
SuperFoods are for vegetarians and meat-eaters alike, but using them properly definitely makes the life of a vegetarian much simpler. However, there are many delicious vegetarian SuperFood recipes that many carnivores can enjoy too. This couscous stir fry is one of the best tofu recipes we’ve tried. Now it’s your turn!
Serving Size: 2 cups
Volume: 2 cups
Prep Time: 5 minutes
Cook Time: 4 minutes
Total Time: Overnight + 9 minutes
4-5 ounces firm or extra-firm tofu
2 teaspoons extra virgin olive oil or grapeseed oil
1/2 cup onion, coarsely chopped
1 clove garlic, crushed
1 teaspoon Italian seasoning
1/4 teaspoon black pepper
3/4 cup broccoli florets
3/4 cup chopped fresh tomato, seeded if desired
1 cup fresh spinach (loosely chopped or whole baby spinach)
Freeze the tofu (overnight is convenient) and then defrost* it and cut into 1″ cubes. In a large skillet, heat the extra virgin olive oil over medium-high heat. When hot, add the onions, garlic, seasoning, pepper and tofu. Stir-fry for 1 minute. Add the broccoli and stir-fry an additional 2 minutes. Add the tomatoes and spinach and stir-fry 1 minute more. Serve immediately over the couscous.
Alternative Preparation Methods: Subsitute 1/2 cup frozen spinach for the fresh. Add with the broccoli and proceed as directed. Halved cherry or teardrop tomatoes can be substituted for chopped tomatoes. Feel free to add other vegetables, like bell peppers. You can always switch up broccoli for a Sidekick such as kale if you want to change things up every so often.
*Tip: Freezing the tofu before slicing and stir-frying helps with the texture so it stays together better in the high-heat cooking process.
Why We Love It
We love couscous because of its fine and delicate texture. It goes especially well with the texture of tofu prepared with olive oil, garlic and Italian seasoning. Our favorite SuperFoods greens–spinach and broccoli–round out the flavors in this dish while also giving us a good dose of our necessary daily nutrients. Many people are unsure how to cook with tofu, and this easy recipe is great for those who want to learn. Remember: Healthy and delicious go hand-in-hand when you cook with SuperFoods.