Hawaiian Tofu Stir Fry

Name: Hawaiian Tofu Stir Fry
Yield: 4
Ingredients: 1 (14 ounce) package firm tofu, well drained; 1/3 cup unsweetened, shredded coconut; 1/2 cup water; 1 1/2 cups pineapple chunks; 1 teaspoon coconut aminos; 1 scallion, sliced (2 tablespoons); 2 cloves garlic, minced; 3 unsulfured dried apricots, soaked until soft, drained; 1/2 teaspoon Dr.Fuhrman's VegiZest or other no-salt seasoning blend; 1 tablespoon Dr. Fuhrman's Passion Fruit Vinegar or other fruity vinegar; 1/4 cup low-sodium or no-salt-added vegetable broth; 1 carrot, sliced; 1 cup red onion half moons; 1/2 teaspoon fresh minced ginger; 3 cups broccoli spears

By: www.DrFuhrman.com

by 9 members

G - BOMBS

Category: Main Dishes - Vegan

A tofu marinade containing pineapple, coconut and fruity vinegar gives this stir fry a festive tropical flavor.

Recipe
My Notes
Nutrition Facts
Ratings & Comments (6)

Serves 4

Ingredients

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1 (14 ounce) package firm tofu, well drained

1/3 cup unsweetened, shredded coconut

1/2 cup water

1 1/2 cups pineapple chunks

1 teaspoon coconut aminos

1 scallion, sliced (2 tablespoons)

2 cloves garlic, minced

3 unsulfured dried apricots, soaked until soft, drained

1/2 teaspoon Dr.Fuhrman's VegiZest or other no-salt seasoning blend

1 tablespoon Dr. Fuhrman's Passion Fruit Vinegar or other fruity vinegar

1/4 cup low-sodium or no-salt-added vegetable broth

1 carrot, sliced

1 cup red onion half moons

1/2 teaspoon fresh minced ginger

3 cups broccoli spears

Instructions:

Place the tofu in a tofu press or in a colander in the sink with several small plates on top. When all the water is drained out, cut the tofu into bite-sized squares and place in a storage container.

In a blender, place the shredded coconut, water, pineapple chunks, coconut aminos, scallion, garlic, dried apricots, no-salt seasoning and vinegar. Blend until smooth. Pour this mixture over the tofu and stir well. Refrigerate for several hours to marinate.

In a wok or large skillet, heat 2 tablespoons of the vegetable broth over medium high heat. Add the carrot, red onion, and minced ginger. Cook and stir for 7 minutes, adding the remaining vegetable broth if the vegetables begin to stick to the pan. Add the marinated tofu with liquid and the broccoli. Stir well. Cover and cook for another 5 to 10 minutes or until broccoli is tender.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 4

Per Serving:

Calories 216
Protein 12 g
Carbohydrates 24 g
Sugars 12 g
Total Fat 9.5 g
Saturated Fat 4.9 g
Cholesterol 0 mg
Sodium 106 mg
Fiber 5.8 g
Beta-Carotene 1626 ug
Vitamin C 96 mg
Calcium 245 mg
Iron 2.6 mg
Folate 69 ug
Magnesium 37 mg
Potassium 473 mg
Zinc 0.7 mg
Selenium 3.7 ug

My Rating:
(click on a star to select your rating)

Blickeybear

02/19/2022 02:15 AM

Rated this recipe:

I made this as written, except I added sliced mushrooms, and I substituted cauliflower for the broccoli. I served it over quinoa. It was quite filling. All three of us enjoyed this dish, and I will definitely make it gain.

Cherrybomb180

04/10/2021 03:38 PM

Rated this recipe:

Delicious flexible sauce that could be used for many stirfiy combinations instead of bottled sauces high in sodium.... yummy! I will bake the tofu without marinading it next time as it did not pick up much flavor from the marinade

fdfd

01/13/2016 10:18 AM

Rated this recipe:

I made this recipe for dinner last night, and it was quite good. I had pre-made much of it, as well, the day before, so it was super-fast to actually cook and serve. I pre-made the tofu marinade and precut the vegetables the day before. When it was time for dinner, simply heat and serve! I did us JohnLink's idea of cooking the tofu separately. I put it in the oven, marinade and all, with some other items I was baking, then tossed in with the other veggies at the end. Yum!

Elaine Garces

05/12/2015 09:54 PM

Rated this recipe:

Wow. This is an awesome dish. I agree with JohnLink about 1) searing (or baking) the tofu. When I reheat the remaining portions, I will bake the tofu pieces in the oven then return it to the remaining dish and 2) the marinade ... Just wonderful. I used the apricot soaking water toward the 1/4 cup water. I felt so great after eating this for dinner tonight. Thank you!!

This comment was last edited on 05/12/2015 09:56 PM

JohnLink

05/02/2015 08:10 PM

Rated this recipe:

I just made this using frozen mixed vegetables and some sliced lotus root. I pan seared the tofu. Very nice marinade recipe. I give this 5 stars.

Mary O'Neill

04/30/2015 12:14 AM

Rated this recipe: (no rating)

Can't wait to make this!

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Hawaiian Tofu Stir Fry

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