Crispy Tofu & Sprout Stir-fry
This Crispy Tofu & Sprout Stir-fry is a lightning-fast, protein-packed weeknight dinner featuring perfectly crisp tofu, vibrant vegetables, and a refreshing crunch from fresh lentil sprouts.
For 4 servings
Press the tofu: Wrap the block of tofu in several layers of paper towels or a clean kitchen towel. Place it on a plate and put a heavy object (like a cast iron pan or several cans) on top. Let it press for at least 15-20 minutes to remove excess water. This is crucial for crispy tofu.
Prepare the tofu: Once pressed, unwrap the tofu and cut it into 1/2-inch cubes. In a medium bowl, toss the tofu cubes with 1 tablespoon of cornstarch until evenly coated. This will help create a crispy exterior.
Make the stir-fry sauce: In a small bowl, whisk together the low-sodium soy sauce, toasted sesame oil, rice vinegar, maple syrup (or brown sugar), 2 tablespoons of water, and 1 teaspoon of cornstarch until smooth. Set aside.
Crisp the tofu: Heat 2 tablespoons of neutral cooking oil in a large wok or skillet over medium-high heat. Add the coated tofu cubes in a single layer, ensuring not to overcrowd the pan (cook in batches if necessary). Cook for 5-7 minutes, flipping occasionally, until golden brown and crispy on all sides. Remove the crispy tofu from the pan and set aside.
Stir-fry vegetables: Add the sliced red bell pepper and yellow onion to the same wok (add a tiny bit more oil if needed). Stir-fry for 3-4 minutes until the vegetables are tender-crisp. Add the minced garlic and grated ginger and stir-fry for another 1 minute until fragrant.
Combine and sauce: Return the crispy tofu to the wok with the vegetables. Give the prepared stir-fry sauce a quick whisk again (as cornstarch can settle) and pour it over the tofu and vegetables. Toss gently to coat everything evenly.
Thicken and finish: Cook for 1-2 minutes, stirring constantly, until the sauce thickens and coats the ingredients. The sauce should be glossy and cling to the tofu and vegetables.
Add sprouts and serve: Remove the wok from the heat. Gently fold in the fresh lentil sprouts. Toss just enough to combine and warm them slightly, maintaining their crunch. Serve immediately over steamed rice or noodles, garnished with sliced green onions and toasted sesame seeds.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Pressing Tofu is Key: Don't skip pressing the tofu! Removing excess water allows it to absorb flavors better and become truly crispy when cooked.
- 2High Heat, Quick Cook: Stir-frying requires high heat and constant movement. Ensure your wok or skillet is hot before adding ingredients to achieve that signature 'wok hei' and prevent steaming.
- 3Don't Overcrowd the Pan: Cook tofu and vegetables in batches if your pan isn't large enough. Overcrowding lowers the temperature and leads to steaming instead of searing, resulting in soggy ingredients.
- 4Fresh Sprouts Last: Add sprouts at the very end, off the heat, to retain their vibrant color, crisp texture, and maximum nutritional benefits.
Adapt it for your goals.
Protein Swap
Replace tofu with chicken breast or shrimp for a non-vegetarian option, adjusting cooking times accordingly. Ensure chicken is cooked through and shrimp are pink and opaque.
Vegetable MedleyVegetable Medley
Incorporate other quick-cooking vegetables like broccoli florets, snap peas, shredded carrots, or sliced mushrooms. Add harder vegetables earlier in the stir-fry process.
Spicy KickSpicy Kick
Add 1/2-1 teaspoon of chili garlic sauce or red pepper flakes to the stir-fry sauce for an extra layer of heat.
Why this is on our healthy list.
Rich in Plant-Based Protein
Tofu is an excellent source of complete plant-based protein, essential for muscle repair, growth, and overall satiety, making this a satisfying vegetarian meal.
Nutrient-Dense Sprouts
Lentil sprouts are packed with vitamins (like C and K), minerals, and enzymes, offering enhanced digestibility and a boost of antioxidants and fiber.
Fiber and Antioxidants
The bell peppers and other vegetables contribute significant dietary fiber, aiding digestion, and a variety of antioxidants that help protect cells from damage.
Frequently asked questions
The key steps are thoroughly pressing the tofu to remove excess water, cutting it into uniform pieces, and coating it lightly with cornstarch before pan-frying in hot oil until golden brown. Don't overcrowd the pan.
