Stir-fried tofu with vegetables recipe

By Debbie Major

  1. Serves 4
  2. Ready in about 20 minutes
  3. Rating

The Japanese have one of the healthiest diets in the world and this vegetarian tofu stir-fry recipe is a perfect example of how you can enjoy the antioxidants of the wonderful soya bean.

tried and tested
Stir-fried tofu with vegetables


  1. 3 tbsp sunflower oil
  2. 250g firm tofu, drained and cut into domino-sized pieces
  3. 5cm piece fresh ginger, cut into thin strips
  4. 2 fat garlic cloves
  5. 150g (2 medium) carrots, cut into long thin matchsticks
  6. 100g mangetout, halved on the diagonal
  7. 200g shiitake mushrooms, sliced
  8. 225g can bamboo shoots, drained and rinsed
  9. Bunch of spring onions, sliced
  10. 100g baby spinach
  11. 100g enoki mushrooms, separated
  12. 2 tbsp Shaohsing rice wine (from Waitrose and Oriental supermarkets) or dry sherry
  13. ½ tsp sugar
  14. 4 tsp Japanese soy sauce or dark soy sauce
  15. 2 tsp rice vinegar
  16. ½ tsp sesame oil
  17. 2 tbsp oyster sauce


  1. 1. Heat a wok or large, deep frying pan over a high heat. Add 1 tbsp of sunflower oil and the tofu and stir-fry for 1 minute. Tip onto a plate and set aside.
  2. 2. Add the remaining oil to the wok or frying pan with the ginger, garlic, carrot and mangetout, and stir-fry for 3 minutes until just tender.
  3. 3. Add the shiitake mushrooms, bamboo shoots, spring onion and spinach, and stir-fry for 1 minute. Return the tofu to the pan with the enoki mushrooms, rice wine, sugar, soy sauce, rice vinegar, sesame oil and oyster sauce, and toss for 1 minute. Serve with brown rice.

Nutritional info

Per serving: 209kcals, 13.1g fat (1.8g saturated), 11.4g protein, 10.9g carbs, 7.4g sugar, 1.8g salt

Chef's tip

Stir-fries use just a small amount of hot oil for quick cooking and retention of vitamins.


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November 20

This recipe is linked from a list of "Inspiring Vegetarian Recipes" on this site. Oyster sauce is not vegetarian. Now, whilst as a vegetarian you would know this and not use it, this just reinforces the mistaken belief that vegetarians eat fish/seafood. It could also cause offence if someone made this especially for you and you have to decline to eat it.

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