Skip to Main Content

30 Day Challenge Week 2: Check in With Your Coaches

How to Cook Tofu Stir Fry: Garlic Tofu Stir Fry Recipe

How to Cook Tofu Stir Fry: Garlic Tofu Stir Fry Recipe

Healthy Recipes


This Garlic Tofu Stir Fry is packed with nutrients and flavor. The vegetarian dish is virtually free of saturated fat and because of its high fiber content, can actually serve to lower your cholesterol.

With a generous dose of both phytochemicals and antioxidants, this recipe is a great defense against harmful free radicals.

14 Ounces Tofu
1 Onion
5 Large carrots
8 Ounces mushrooms
1 Green or red pepper
2 Cans of red beans (roughly 26 ounces)

1/4 Cup brown sugar
2-3 Garlic cloves
1/4 Cup vinegar
1-1/2 Tbs canola oil
Cumin, to taste

Mince the garlic and toss it in with the oil to begin cooking. Add the diced tofu, cumin, and brown sugar and cook until the tofu is browned; less time on the stove for a soft texture and a longer cooking time for crisp bites (recommended).

Add the onions, carrots, peppers, and mushrooms, along with the vinegar. Saute until the vegetables are as tender as you like. Once the vegetables are cooked, add the red beans and heat the entire dish before serving.

This recipe makes roughly 5 servings and tastes great over quinoa, couscous, pasta or rice.

Tofu is a very lean source of protein, making this a fantastic dish for vegetarians or people who are trying to reduce their fat intake without skimping on protein. The high amount of protein also makes this a great choice for dinner after a particularly challenging strength training workout routine.

If a few of the ingredients of the recipe above are missing from your refrigerator or cupboards, don’t fret. There are all kinds of vegetables that would taste great in this dish, so don’t hesitate to get creative and toss in any additional items that you think might compliment the recipe. You can also easily create variations on the spices in order to keep your diet from feeling bland or boring.

Do you have any favorite variations on this recipe? Sign up for a free Fitness Blender membership in order to comment below and also get fun and healthy recipes and workouts delivered to your inbox twice monthly.

Nutrition Information

Calories: 290
Total Fat: 8 g
Saturated Fat: 1 g
Cholesterol: 0.0 mg
Sodium: 572 mg
Potassium: 1,070 mg
Total Carbohydrate: 54 g
Dietary Fiber: 15 g
Sugars: 20 g
Protein: 23 g