Marinated Tofu Stir Fry (Vegan, GF)

Ingredients

• 225 g (8 oz)extra-firm smoked tofu, cut into cubes
• 60 ml (¼ cup)organic soy sauce or coconut aminos
• 15 g (1 tbsp)all-purpose seasoning
• 5 g (1 tsp)parsley
• 5 g (1 tsp)garlic granules
• 30 g (2 tbsp)maple syrup, agave nectar or coconut nectar
• 45 g (3 tbsp)warm water
• 7.4 g (1½ tsp)tapioca starch; arrowroot or potato starch can be used instead
• 7.4 g (1½ tsp)sesame seed oil
• 2.5 g (½ tsp)ground ginger
• 2.5 g (½ tsp)chilli powder
• 550 g (1 lb)mixed stir-fry vegetables
• 1 largecourgette, spiralised

Instructions

1. 1

   Mix the marinade

   Whisk together the ingredients listed for the marinated tofu in a small bowl.

2. 2

   Coat the tofu

   Put the tofu cubes in a deep baking dish and slowly pour the marinade over them.

3. 3

   Leave to marinate

   Tilt the dish and baste the tofu cubes a few times. Set aside for a few hours or overnight; overnight is recommended for more depth of flavour.

4. 4

   Heat the pan

   Warm coconut oil in a good non-stick deep skillet, wok or frying pan over medium heat.

5. 5

   Brown the tofu

   Lift the tofu cubes out of the marinade, reserving the marinade, and brown the tofu on both sides in the pan.

6. 6

   Thicken the sauce

   Meanwhile, pour the reserved marinade into a small saucepan. Stir over low heat for a few minutes, until it begins to thicken slightly, then set it aside.

7. 7

   Set tofu aside

   Once browned, remove the tofu from the pan and set it aside.

8. 8

   Stir-fry vegetables

   Add the vegetables to the pan, using the oil remaining there. If there is no excess oil, melt 1 tbsp more. Stir-fry for several minutes, until the vegetables are tender-crisp.

9. 9

   Add half the sauce

   Drizzle half of the marinade sauce over the vegetables and stir to coat.

10. 10

    Fold in courgette

    Fold the spiralised courgette into the other vegetables, then add the rest of the marinade sauce.

11. 11

    Return the tofu

    Add the tofu cubes to the pan and carefully fold them into the stir-fried vegetables.

What is marinated tofu stir-fry?

This American-style vegan stir-fry pairs smoked tofu with mixed vegetables and spiralised courgette. Stir-frying is a quick way to cook vegetables over high heat, while marinating gives the tofu time to take on extra seasoning.

Smoked tofu brings a savoury base, and the sweet, spiced marinade doubles as a sauce. Adding courgette noodles at the end keeps them from spending too long in the pan.

Nutrition and macros by portion

The nutrition label shows one serving as written: 276 calories, 16g protein, 43g carbs, 6g fat.

The tofu contributes much of the protein, while the vegetables and courgette provide carbohydrates; maple syrup and the starch also add to the carbohydrate total. Sesame oil and the oil used in the pan contribute fat. For a balanced plate, pair a serving with a modest portion of rice or noodles, or add extra non-starchy vegetables.

The marinade ingredients

Smoked tofu: its firm texture helps the cubes hold together as they brown, and its smoky flavour works well with the sweet and savoury seasonings.

Sweet and savoury: soy sauce or coconut aminos, maple syrup and the dried seasonings build the marinade. Tapioca starch helps it thicken when heated.

Starch: whisk it thoroughly into the marinade so it is evenly distributed before the liquid is poured over the tofu.

Marinating the tofu

Even coating: turn and baste the tofu cubes after pouring on the marinade so more of their surfaces are covered.

Time: a few hours will work, while an overnight rest is recommended in the method for a deeper flavour. Keep the dish covered in the fridge if marinating overnight.

Browning and thickening

Non-stick pan: use a good non-stick skillet or wok as directed, and give the tofu enough room to brown on both sides.

Sauce cue: stir the reserved marinade over low heat for a few minutes, stopping when it has thickened slightly. Keep it moving and avoid a vigorous boil.

Keeping the vegetables crisp

Tender-crisp vegetables: stir-fry them for several minutes, checking as they cook; they should be tender but still retain some bite.

Courgette noodles: fold these in after the other vegetables and add the remaining sauce. This later addition helps them keep some texture.

Serving the stir-fry

Serve it straight from the pan while the tofu is browned and the vegetables are still crisp-tender. The mixed vegetables and courgette provide a varied base for the sauced tofu.

For a more substantial plate, serve with rice or noodles. If doing so, keep the portions modest if you want the stir-fry itself to remain the main part of the meal.

Recipe notes & tips

• Cut the tofu into evenly sized cubes so they brown at a similar rate.
• Reserve all the marinade before adding the tofu to the pan, as it will be cooked into the sauce.
• Use a non-stick pan to make turning the tofu easier.
• Stir the sauce as it heats so the starch thickens evenly.
• Keep the vegetables moving in the pan and stop cooking when they are tender-crisp.
• Spiralise the courgette just before cooking so it is ready to fold in at the end.

Variations

• Change the sweetener: use agave nectar or coconut nectar in place of maple syrup.
• Swap the starch: use arrowroot or potato starch instead of tapioca starch.
• Choose coconut aminos: use them instead of soy sauce if preferred.
• Adjust the heat: reduce the chilli powder for a milder sauce.
• Use fresh vegetables: replace the frozen stir-fry mix with a similar quantity of fresh mixed vegetables.

Common mistakes to avoid

• Skipping the marinade rest: give the tofu at least a few hours if time allows, or marinate it overnight for more depth.
• Discarding the marinade: reserve it and cook it in a small saucepan to make the stir-fry sauce.
• Cooking tofu in a crowded pan: brown the cubes with space around them so they can colour on both sides.
• Overcooking the vegetables: remove them from the heat when they are tender-crisp rather than soft.
• Adding courgette too early: fold it in after the other vegetables to help it retain texture.
• Leaving the sauce unstirred: keep stirring over low heat while it thickens to prevent uneven consistency.

How to store

Refrigerate leftovers in an airtight container and eat within 3 days. Reheat in a frying pan over medium heat until piping hot, stirring gently; the vegetables and courgette may soften on reheating.

Frequently asked questions