Tofu and Vegetable Stir-Fry

Total Time
28 min
20 min
8 min
This crisp, colorful stir-fry is a tasty way to eat your vegetables. As seasons change, swap in your favorite, seasonal picks.


cooking spray

1 spray(s)

canola oil

1 tsp

extra firm tofu

1 pound(s), cut into 1-inch cubes

uncooked scallion(s)

4 medium, green and white parts, chopped

sweet red pepper(s)

1 medium, diced

green pepper(s)

1 medium, diced

uncooked carrot(s)

2 medium, diced

cremini mushroom(s)

1 cup(s), or button mushrooms, sliced

low sodium soy sauce

2 Tbsp

long grain cooked brown rice

2 cup(s), regular or instant, kept hot


  1. Coat a large nonstick skillet or wok with cooking spray; set pan over medium-high heat. Add oil and tofu; stir-fry until tofu is browned on all sides, about 2 minutes.
  2. Add scallions, peppers, carrots and mushrooms; stir-fry until vegetables are tender and mushrooms release their juice, about 3 to 5 minutes. Add soy sauce; stir and cook 1 minute more.
  3. Serve tofu mixture over rice. Yields about 1 1/2 cups stir-fry and 1/2 cup rice per serving.

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