Tofu Vegetable Stir-Fry Recipe

Chef Bernard Guillas, executive chef of The Marine Room Restaurant in La Jolla, shares his recipe for Tofu Vegetable Stir-Fry. The recipe was featured during a cooking demonstration presented by the Women’s Health Center at Sharp Grossmont Hospital as part of its Women’s Healthy Hour seminars.

Registered dietitian Candy Cumming, MS, from Sharp Weight Management and Health Education, teamed up with Chef Bernard to highlight nutrition tips for the evening's event.

Tofu Vegetable Stir-Fry With Yuzu Sauce and Toasted Cashews
Serves 6

Tofu

  • 1 package firm tofu
  • 2 tablespoons mirin
  • 2 tablespoons julienned pickled ginger
  • 2 tablespoons water
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoons rice vinegar
  • 1 clove garlic, crushed

Gently rinse tofu under running water, pat dry, and slice into 6 portions. Combine remaining ingredients and pour over tofu slices. Let stand 2 hours; drain. Cut into cubes. Reserve marinade for sauce.

Yuzu Sauce

  • 1 tablespoon chopped cilantro
  • 1 tablespoon yuzu juice*
  • 1 orange, zested
  • Hot chili oil, to taste

*Yuzu sauce can typically be found in specialty Asian markets 

Combine reserved marinade with all above ingredients. 

Vegetables

  • 2 tablespoons grapeseed oil
  • 2/3 cup Honshimeji mushrooms
  • 1/2 cup cauliflower florets
  • 1/2 cup broccoli florets
  • 1/2 cup peeled slivered carrots
  • 1/2 cup sugar snap peas, cut in half on bias
  • 1/2 cup bean sprouts
  • 1/2 cup julienned red bell pepper
  • 1 teaspoon grated orange peel
  • 1/2 teaspoon sesame seeds
  • 1/2 teaspoon mustard seeds
  • Sea salt and freshly ground black pepper, to taste

Combine all ingredients, except oil, in large bowl. Heat oil in frying pan or wok; sauté vegetables for 5 to 8 minutes over high heat until tender and crisp. Stir constantly. Add drained marinated tofu and toss gently with vegetables. Add yuzu sauce and cover. Heat through.

Presentation

  • 1/4 cup toasted, chopped cashews
  • 6 sprigs cilantro

Divide tofu and vegetables among six shallow serving bowls. Garnish with toasted cashews and cilantro sprigs.

Nutrition Tips From Candy Cumming

  • Fiber is more abundant in the whole soybean (edamame), with almost 1 gram/pod. One-fourth cube of tofu contains about two grams of fiber, whereas an 8-ounce cup of soy milk contains only 1 gram.
  • Previous studies linking soy and breast cancer are conflicting. Animal studies suggest that soy can adversely influence the occurrence of some (not all) forms of breast cancer. Experts recommend against extra consumption of soy among those with a family history of breast cancer.
  • Soy protein lowers serum cholesterol levels — a major risk factor in heart disease — and promotes bone health. Shake up soy milk in carton before drinking to maximize calcium.

For More Information
To learn more about Sharp's nutrition services or to find a Sharp-affiliated physician, search for San Diego doctors or call 1-800-82-SHARP (1-800-827-4277), Monday through Friday, 8 am to 6 pm. To find general information about nutrition, read the Nutrition News archive.