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Tofu Stir-Fry

  • Tofu Stir-Fry 


    • 3 ounces firm tofu cubed
    • 1 cup broccoli
    • 1/2 cup onion
    • 1/2 cup yellow pepper
    • 1/2 cup carrots
    • 1 1/2 tablespoon olive oil
    • 1/3 cup cooked brown rice


    1. In a sauté pan, heat 3/4 tablespoon olive oil.
    2. Add tofu. Heat until thoroughly cooked.
    3. Remove tofu from the pan and set aside.
    4. Add remaining oil to pan.
    5. Add vegetables. Cook for 2 minutes.
    6. Re-add the tofu to pan and heat for a remaining 2 minutes, or until all ingredients are at desired cooked appearance (longer cooking time will result in softer vegetables).
    7. Serve stir-fry with cooked brown rice.


    1 serving


    Dana-Farber/Brigham and Women's Cancer Center

  • Nutrition Tip

    Tofu is made from soybeans and makes a great substitute for meat. Some tofu is fortified with calcium and vitamin D, important for bone health. Firm tofu is often best for stir-fry dishes while silken or soft tofu can be a healthy protein boost for smoothies.

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