Tofu Garlic & Peppers Stir Fry Recipe

November 20, 2011

Tofu Garlic & Peppers Stir Fry

Today’s vegan lunch was a Tofu Garlic & Peppers Stir Fry. By lunch time I was famished, so I needed something quick and easy that I could make with ingredients I already had on hand. Lucky for me, I had everything I needed to throw together this delicious stir fry. It turned out great! It can be served alone or with rice, noodles or whatever you fancy.

Tofu Garlic & Peppers Stir Fry

1 14 oz. package Wild Wood Super Firm Tofu, pressed and patted dry*
1 medium red bell pepper, 1-inch diced
1 medium green bell pepper, 1 inch diced
1 medium yellow onion, 1-inch diced
1 medium purple onion, 1-inch diced
10 cloves garlic, peeled, whole, slightly crushed
1 tablespoons canola oil
1 teaspoon Braggs Liquid Aminos (or soy sauce)
1 teaspoon onion powder
1 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon salt
1 medium lemon, for juice

Slice tofu into 4 equal slices, then cut each slice in half, lengthwise, to make 8 strips. Season tofu on all sides with garlic powder, onion powder, salt and pepper. Add 1/3 of oil to non-stick pan and brown tofu on all sides on medium heat. Remove tofu and cut each strip into 4 even pieces (crosswise) and set aside. There should be 32 pieces at this point.

Add remaining 2/3 of oil to pan, medium high heat. Add garlic, peppers and onions to oil and stir fry until veggies are just tender. Add Braggs (or soy sauce) to veggies and coat evenly. Turn off heat, add tofu back to pan, squeeze in the juice of the lemon and mix thoroughly. Serve and enjoy!

Serves 4.

Recipe source: Own creation.

Nutritional Info** – Calories: 240, Total Fat: 13g, Saturated Fat: 1g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 381mg, Potassium: 277mg, Carbs: 14g, Fiber: 4g, Sugars: 5g, Protein: 18g, Vitamin A: 22%, Vitamin C: 132%, Calcium: 15%, Iron: 15%

*Sprouted tofu is higher in protein than firm or extra firm tofu that is not sprouted. If you use a different tofu, the nutritional information will change.

**Nutritional info taken from MyFitnessPal food database, which I use for the recipes I create for my weight loss journey. I feel comfortable with the information, but cannot be responsible for any errors within the MFP database.

Related posts:

Sweet Chili-Lime Grilled Tofu Recipe

Filed under: Tofu Recipes,Vegan Recipes

3 Comments Leave a Comment

  • 1. Natalie  |  November 27, 2011 at 12:12 pm

    This looks AMAZING!!! Thanks for sharing!!

  • 2. Natalie  |  November 27, 2011 at 12:13 pm

    From Veggiemama at MFP ;)

  • 3. Urban Masala  |  November 27, 2011 at 1:50 pm

    Thanks, Natalie! I was delicious. You should give it a try. If you do, let me know how it turns out. ;-)

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    Hi there! My name is Lynne J. and I'm glad you found my blog. is my on-line hideaway where I chronicle my weight-loss journey and fitness training, showcase healthy, figure-friendly recipes and share my discoveries, life lessons and whatever else I find interesting or useful. My hope is that you enjoy your visit and find something that inspires you. Welcome and thank you for coming.

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