Ditch the high sodium, high calorie restaurant stir fry dishes, and whip up this delicious and easy Sesame Tofu Stir Fry! From start to finish, this takes about 30 minutes to get on the table, and the whole family loves it. Plus, it's healthy! That checks all the boxes!
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Weeknights are hectic, so it's nice to have a few quick recipes like this in your back pocket. This heart healthy stir fry recipe is even perfect for a make ahead meal or meal prep.
You'll want to serve Sesame Tofu Stir Fry with plenty of brown rice or quinoa to soak up that yummy sauce! You might like to try it with Cilantro Lime Quinoa.
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Heart Health Benefits of Sesame Tofu Stir Fry
Sesame tofu stir fry is a low calorie meal, that is high in protein, fiber, vitamins A and C, calcium, and iron. While not considered low sodium because of our use of soy sauce (even low sodium soy sauce adds up!) it's far lower in sodium than your regular stir fry take out.
Macronutrients
Our low calorie, low carbohydrate stir fry leaves room for the rice! Adding a whole grain will up the fiber content even more, in this already high fiber dish. You can also keep it lower carb by pairing it with riced cauliflower.
One serving of this dish offers 21 grams of protein, making it an excellent source of plant based protein! There is overwhelming evidence that replacing red and processed meats with plant-based protein sources can lower your risk cardiovascular disease (1, 2), and tofu is a great option.
Micronutrients, Phytonutrients, and Antioxidants
Our stir fry is high in vitamin A, vitamin C, calcium, and iron. It is also a good source of potassium.
While the contents of this recipe can shift depending on what type of veggies are used, here are the major heart healthy phytonutrients and antioxidants:
- Soy isoflavones - (in tofu) higher isoflavone intakes are associated with lower risk of coronary heart disease and overall cardiovascular disease (3, 4);
- Mix of carotenoids, flavonoids, and phenolic acids - (colorful veggies) group of antioxidants and anti inflammatory agents that work together to lower cardiovascular risk (5);
- Allicin - (in garlic) organosulfur compound that, along with other garlic compounds, boasts antioxidant and antiplatelet effects. It may also improve oxidative stress and lower blood lipids (6); and
- Gingerols and shogaols - (in ginger) bioactive ginger phenolics that may have antioxidant, antiplatelet and modest lipid and blood pressure lowering effects (7, 8).
Ingredients
We choose frozen stir fry vegetables to make this meal come together ultra fast! We also love the High Protein Super Firm Tofu from Trader Joe's, because there is no tofu pressing required! Here's what else you'll need:
- Extra firm tofu
- Frozen stir fry vegetables
- Reduced sodium soy sauce
- Toasted sesame oil
- Rice vinegar
- Ginger
- Garlic
- Crushed red pepper
See recipe card for quantities.
Instructions
Follow this picture guide for a sesame tofu stir fry you'll love!
- Step 1: Whisk the tofu marinade ingredients in a bowl.
- Step 2: Tear the tofu into bite sized chunks and pour in the marinade.
- Step 3: Toss to coat.
- Step 4: Spread the tofu on a baking sheet.
- Step 5: Bake the tofu until slightly crispy.
- Step 6: Meanwhile, heat the toasted sesame oil in a large skillet, and add the minced garlic and grated ginger. Cook for a minute until fragrant.
- Step 7: Add the frozen veggies, stir, and cover for a few minutes.
- Step 8: Remove the lid, add the remaining soy sauce, and toss.
- Step 9: Cover and cook for 5-10 more minutes, until the vegetables are crisp tender.
- Step 10: Stir in the tofu, and serve.
Hint: tearing the tofu allows much more of the sauce to stick to it, and seems to result in a crispier texture than just slicing it.
Substitutions
Some ideas for substitutions here!
- Tofu - use tempeh or seitan, or if you prefer you can use chicken breast
- Stir fry vegetables - any frozen veggies you like will do, as long as you have a total of 6 cups
- Toasted sesame oil - olive oil, avocado oil, or grapeseed oil would work here
Variations
Try these slight variations to mix it up a little!
- Spicy - add more chili pepper flakes or drizzle with sriracha sauce at the end
- Thick sauce - whisk 1 tablespoon cornstarch with 2 tablespoon COLD water, and add to the pan at the end. Simmer for a minute or two until it's thickened.
- Soy free - use coconut aminos instead of soy sauce (watch the sodium content), and use seitan or chickpeas instead of tofu
Equipment
You want a big skillet for this. I love my Ninja Foodi Neverstick pan for this stir fry recipe. If you have a wok, use that.
You will also need a baking sheet and either parchment paper or a baking mat to prevent sticking. A microplane will make quick work of the ginger also.
Storage
Cool completely and store in an airtight container in the refrigerator for up to 5 days.
Since the vegetables were already frozen once, I don't recommend freezing the leftovers.
Healthy heart pro tip
Serving the stir fry with a whole grain, like brown rice or quinoa, increases the fiber and antioxidant content of this dish even more! Try quick cooking or minute brown rice to help you get dinner on the table faster.
FAQ
While it's tastier that way, no, you don't have to bake it. On particularly rushed evenings, I have just tossed the cut up tofu in with everything else and it has worked great.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with Sesame Tofu Stir Fry:
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Reader Review
"Tried this recipe tonight. Very good! This one's a keeper!"
⭐⭐⭐⭐⭐
📖 Recipe
Sesame Tofu Stir Fry
Ingredients
Sesame Baked Tofu (can be made up to a few days ahead)
- 1 tablespoon Toasted Sesame Oil
- 1 tablespoon Low Sodium Soy Sauce
- 2 teaspoon Rice Vinegar
- 1 teaspoon Crushed Red Pepper, or to taste
- 1 block Extra Firm Tofu drained, pressed, and torn into bite sized pieces (We like High Protein Super Firm Tofu from Trader Joe's the best!)
Stir Fry
- 1 teaspoon Toasted Sesame Oil
- 1 teaspoon Ginger grated
- 4 cloves Garlic minced
- 6 cups Frozen Stir Fry Vegetable Mix
- 2 tablespoon Low Sodium Soy Sauce
Instructions
Sesame Baked Tofu
- Preheat oven to 350 degrees.
- Adding the first 4 ingredients in a small bowl. Whisk to combine.
- If you haven't already, tear the tofu into bite sized pieces, into a bowl.
- Pour the marinade into the tofu, and toss to coat.
- Bake for 25-30 minutes, until edges of tofu begin to brown.
- Remove from oven, and set aside until the vegetables are ready.
Stir Fry
- While the tofu is baking, heat sesame oil in a large pan over medium-high heat.
- Add the grated ginger and garlic, and cook for a minute, stirring.
- Add the frozen vegetables and stir the pan. Put the lid on and allow to cook for a few minutes, until the vegetables begin to thaw.
- Add soy sauce, stir, and replace lid. Reduce heat to medium, and cook 5-10 minutes, until the vegetables are hot throughout.
- Add tofu and stir to combine.
- Serve hot, garnished with cilantro and sesame seeds, as desired, over brown rice or another whole grain.
Nutrition
*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.
Food safety
Safety is our top priority in the kitchen! Always keep these tips in mind.
- Wash hands before touching food, and after touching your hair, face, pets, etc.
- Make sure all needed utensils and equipment are clean before beginning
- Cook to a minimum temperature of 165 °F (74 °C)
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Always have good ventilation when using a gas stove
- Always open the lid of cooking pots away from your face to avoid steam burns
Paula Bowser says
Tried this recipe tonight. I used chicken breast in place of the tofu. Very good! This one's a keeper!
Laura Yautz says
I'm so glad you like it! This is one of my weekly go-to meals, and I hoped it would inspire others, too! 🙂