Meatless Monday: Tofu and Vegetable Stir Fry

tofu vegetable stir-fry Meatless Monday has become the new norm in many schools and homes. After all, it’s a great way to get kids to eat their veggies. However, like many moms, I’m concerned that if I cook up a meatless dish my kids won’t get enough protein to keep them full and satisfied. One way around that is to use tofu.

Tofu is cholesterol free, high in protein, low in carbohydrates and has been directly linked to heart health benefits. According to the FDA, consuming just 25 grams of soy protein a day as part of a diet low in saturated fat and cholesterol may reduce your risk of heart disease.

I’m a big fan of tofu, especially the tofu shirataki noodles made by House Foods. Their recipe for tofu and veggie stir fry is a great way to convince your family that tofu isn’t icky and tastes pretty good when mixed with yummy vegetables and a stir fry sauce. This is also an easy dish to prepare if Meatless Mondays are new to you or you don't have a lot of time to cook up dinner.

tofu vegetable stir-fry

Tofu and Vegetable Stir Fry

Recipe courtesy of House Foods


  • 1 teaspoon sesame oil
  • 1 (12 oouce) package House Premium Extra Firm Tofu, drained and cut into 1/2" strips
  • 2 tablespoons garlic, minced
  • 3-4 tablespoons, soy sauce or stir fry sauce of your choice
  • 1 (14-16 ounce) package frozen stir-fry vegetables
  • 1 tablespoon cornstarch, rice starch or arrowroot dissolved in 2 tablespoons water
  • 3 cups cooked rice (brown or white)


  1. Coat frying pan with non-stick cooking spray.
  2. Lightly brown tofu and garlic in oil.
  3. Add soy sauce or stir fry sauce and vegetables.
  4. Cover and “steam” your stir fry for 7 to 10 minutes until vegetables are tender.
  5. Add cornstarch mixture, stirring 1 to 2 minutes until sauce thickens.
  6. Serve over rice.
Prep Time: 5 Minutes
Cook Time: 15 Minutes
Total Time: 20 Minutes
Servings: 4
  • Calories: 269
  • Calories from Fat: 51
  • Total Fat: 5.3g
  • Saturated fat: 0g
  • Unsaturated fat: 0g
  • Sodium: 665mg
  • Total Carbohydrates: 42g
  • Sugar: N/A
  • Fiber: 4g
  • Protein: 13g
  • Cholesterol: omg

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Recipe rating: 5 4 3 2 1