Sophies Foodie Files

Mostly healthy & tasty colourful cooking with Sophie's twist!

Vegan marinated tofu & veggies stir-fry

on 18/02/2012
 A delightful tasty marinated tofu stir-fry with edamame beans, served on a GF wrap!

A tasty vegan Asian inspired veggies & tofu stir-fry

Lately, I have experimented with using tofu in my kitchen. I already have made vegan baked banana & coconut cheesecake tartlets. They were a huge success in my family & on this blog!

Now, I have marinated tofu in an asian inspired marinade & I have had success with it too! I think this is the way I like to eat tofu. Yum! :)

I also added cooked soy beans in the veggies mix. I never tasted a soy bean before. I like them too! :)

What is tofu?

Recipe: For 2 persons, with seconds

Ingredients:

1 block firm tofu, about 300 gr, I used the brand: Unicurd 

1 large yellow bell pepper, cleaned, white parts & pits removed, cut into thinner strips

3 spring onions, washed, cleaned & cut into rings

1 packet ( 380 gr ) of cooked & well-drained & rinsed soy beans ( edamame )/ I used the brand Lima

250 gr of soy bean sprouts

For the marinade:

10 tablespoons canola oil

5 tablespoons light superior soy sauce

1 to 2 tablespoons of a good  honey

1 piece of fresh ginger, about 3 cm x 1 cm, peeled & finely cut up into thin strips

To serve: Gluten-Free tortilla wraps or normal tortilla’s/ This is equally tasty with Gluten-Free 100 % brown rice noodles or a combo of Gluten-Free millet & brown rice noodles. Brown rice is nice too!

Method:

1. First take your packet of firm tofu, open it, drain it well. Dip it dry on kitchen paper. Now, we are going to drain it even further.Why do we do that? Later on, we want to cut up the tofu & cut it up into thicker pieces to marinate it & we don’t want it to fall apart into the marinade. We want the tofu to be firm & completely drained.

How to press tofu?  You place your block of well-drained tofu on a flat plate. Place & large flat plate on top of that & place a book onto the plate, that weighs about 900 gr to 1350 gr, that is between 2 & 3 pounds. Let the tofu sit for about 30 to 45 minutes. You will see that the tofu sits in his liquid. Remove the book & the top plate & drain the tofu well. The tofu is now ready to use. Place your tofu on a chopping board & cut it into thicker slices. Than, cut the slices into smaller blocks. Now, you can prepare the marinade. Take a bowl & ad canola oil, soy sauce, thin strips of ginger & honey. Whisk until it all comes together. Take a large Ziploc bag & add the tofu blocks. Now, pour the marinade over the tofu. Close the bag well & massage the bag with your hands so that the tofu is well placed into the marinade. Place the closed bag into a fitting bowl for when there is leakage. Place in the fridge for about 2 to 3 hours to marinate.

2. About 15 minutes before wokking, take your bag with tofu out of the fridge. Lift the tofu from its marinade but keep the marinade for later use in your stir-fry. Place all of your cut up vegetables in front of you. I use an electric non-stick wok. I oil my wok with some canola oil before use. Heat up your wok on medium high. Wok your yellow bell pepper strips & remove from your wok after a few minutes when they are just cooked through. Sometimes, I add 1 to 2 tablespoons of hot water to the wok & place the fitting lid, so that you will create a bit of steam. Then, fry or wok your drained & marinated tofu until golden brown on the outside & very hot. Remove & set aside to keep warm. Add the cooked soy beans. Fry or wok until heated through & add a bit of the marinade too. Now, wok your cut up spring onions & soy bean sprouts & add the last part of the  marinade to the wok. Stir fry. Add all the cooked vegetables to the wok & stir everything well around. You need to reduce the marinade in your wok a bit. Place the fitting lid to keep warm. Turn the wok off.

3. In the meantime, prepare your GF tortilla’s according to your packet instructions.

4. Serve instantly . Place your GF wrap onto your plate & fill it with this lovely veggies & tofu mix. Carefully roll it up & enjoy it a few times! ;) Happy Times!

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You might like:

1. Marinated chicken with soba noodles & vegetables stir-fry

2. Stir fried chicken strips with lemongrass, chili pepper & ginger, served with brown rice

3. Marinated spicy chili chicken

Edamame beans: healthy & tasty!

tasty & protein packed drained & well-rinsed edamame ( soy beans )

Stir-frying marinated tofu

Scär GF wraps!

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50 responses to “Vegan marinated tofu & veggies stir-fry

  1. Hotly Spiced says:

    Lovely Sophie! And tofu is so good for you as are all the ingredients in these wraps. I think the flavours work really well together. I bet this meal was another big hit with your family.

  2. Kim Forni says:

    Ohhh I like! I think the only thing I would change is add sesame oil to the marinade, I have had this “thing” for the oil for a while now. I love tofu!

  3. We eat a lot of tofu, so this new recipe will be just the thing! Thanks Sophie! :)

  4. Carolyn Jung says:

    What a great idea to roll this all up in a wrap instead of making it into the usual rice bowl-topper. Looks crunch-a-licious. ;)

  5. Yum, this look incredible!! I love tofu!! I’ve been hearing bad things about it so limit my intake, but it sure is delicious, it looks great in this!! Have a great weekend!

  6. I’ve been thinking of doing some more cooking with tofu, too. A stir fry would be a great idea!

  7. Christine says:

    That looks just delicious, Sophie. I love how you are expanding your cooking prowess!! Back in the day, I used to make my own tofu; a time-consuming task. It is so readily available now and so good.
    Hugs to you, my friend.

  8. joanne says:

    I love this recipe. It seems to have it all: flavor, texture, healthy ingredients…it’s a winner!

  9. Tammy says:

    We are using tofu more and more and my kids really like it marinated.

  10. Tandy says:

    I love endemame beans :)

  11. Ina Gawne says:

    Sophie – this sounds wonderful! I have tofu in the fridge right now…I must try this recipe for lunch. What a great idea to completely drying the tofu! Thank you my friend! :)

  12. Valentina says:

    Sophie, another delicious recipe! Yum, yum!

  13. Barbara says:

    Well, maybe, Sophie. I’ve only had tofu once that I really liked it…must admit this looks delicious.

  14. A very flavorful, healthy and delicious stir-fry! Excellent.

  15. Simone says:

    I’ve never really gotten to like tofu. It’s ok but I find it.. well not so exciting to be honest… But this does look delicious!

  16. I LOVEEEEEE tofu, sprouts and stir fry’s!! YUMMY!!!!

  17. This stir-fry looks so delicious. Love the combination of flavours!

  18. Your vegan recipes look fantastic Sophie! And this looks so healthy and full of flavour :D

  19. MaryMoh says:

    That looks delicious. We like tofu. My mom used to make tofu when we were young. But these days it’s so easily available and also inexpensive. However over here in Aberdeen, it’s not easy for us to get fresh tofu :( So, sometimes I make egg tofu. Just mix beaten eggs with soya milk and steam. My family likes that very much.

    • Sophie says:

      Egg tofu sounds so good too, Marymoh! :)

      Waw, you live in Aberdeen, Scotland?!? That’s so cool! I have been there once when visiting Scotland with my husband!

  20. Hi!

    You motivated me with your post to try out more tofu dishes. I never know what I should prepare with tofu, I am glad I popped in and found your veggie stir fry!
    thanks for sharing!

  21. Mmmmmm, this sounds so good – I think I’d like it for lunch today! Such great ingredients!

  22. Norma Chang says:

    I find many who dislike tofu as is enjoy marinated tofu.

    • Sophie says:

      That’s mainly true, I agree!
      Thanks for visiting my blog so that I could discover yours! Your blog is a beautiful one! I also like my gardening!

  23. FOODESSA says:

    I’m going to be on the look out for those GF wraps…always trying to improuve my GF grocery list ;o)

    Tofu and edamane often find themselves in my dishes….and your Asian twist is certainly welcome Sophie…Buon appetito ;o)

    Ciao for now,
    Claudia

  24. Stephanie says:

    What a wonderful stir fry! Love the addition of honey :)

  25. Louise says:

    I adore Tofu! Thanks for sharing, Sophie…

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