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Asian Vegetable Stir Fry


Asian Vegetable Stir Fry

Serves: 6

Category: Main Dishes - Vegan
Author: www.DrFuhrman.com
Tags: Athletic/Higher caloric

Average Rating: 
Rated by: 82 members

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Peanut ginger sauce and marinated, baked tofu make this stir fry recipe an all-time favorite. Feel free to substitute your favorite vegetables.

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Ingredients:

14 ounces extra firm tofu, cubed
1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce
1/4 teaspoon crushed red pepper flakes
2 tablespoons Spike no-salt seasoning (or other no-salt seasoning blend, adjusted to taste)
1 cup uncooked black rice
1/4 cup unhulled sesame seeds
For the Sauce:
1/4 cup unsulfured dried apricots soaked in 1/2 cup water until soft
1/4 cup unsalted natural peanut butter or raw cashew butter
2 tablespoons chopped ginger
4 cloves garlic, chopped
1 tablespoon Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to taste
1/4 cup Dr. Fuhrman's Black Fig Vinegar or balsamic vinegar
1 teaspoon arrowroot powder
1/4 teaspoon crushed red pepper flakes
For the Vegetables:
1 medium onion, cut into wedges and separated into 1-inch strips
4 cups small broccoli florets
2 medium carrots, cut diagonally into 1/3 inch pieces
4 medium red bell peppers, seeded and cut into 1 inch squares
1 cup sugar snap peas or snow peas, trimmed
2 cups bok choy, cut in bite-sized pieces
3 cups sliced mushrooms (shiitake, porcini and/or cremini)
1 pound fresh spinach
1 1/4 pounds romaine lettuce, shredded

Instructions:

Marinate the tofu for 30 minutes in the Braggs, red pepper flakes and Spike.

While the tofu marinates, combine rice and 2 cups of water in a saucepan. Bring to a boil. Reduce heat and cover. Simmer for 20 to 30 minutes or until water is absorbed. Set aside.

Preheat the oven to 350 degrees F. Toss the marinated tofu with the sesame seeds. Bake the sesame-coated tofu in a nonstick baking pan for 30 to 40 minutes, until golden.

To make the sauce, place the soaked apricots with the soaking liquid, peanut butter, ginger, garlic, VegiZest, vinegar, arrowroot powder, and red pepper flakes in a food processor or high-powered blender and blend until smooth. Transfer to a small bowl and set aside.

Heat 2-3 tablespoons of water in a large pan and water saute the onion, broccoli, carrots, bell peppers, and peas for 5 minutes, adding more water as needed to keep the vegetables from sticking. Add the bok choy and mushrooms, cover, and simmer until the vegetables are just tender. Remove the cover and cook off most of the water. Add the spinach and toss until wilted.

Add the sauce and stir until all the vegetables are glazed and the sauce is hot and bubbly, about 1 minute. Mix in the baked tofu. Serve the stir fry over the shredded lettuce and black rice.

Calories 426; Protein 26 g; Carbohydrates 57 g; Total Fat 14.4 g; Saturated Fat 2.3 g; Cholesterol 0 mg; Sodium 194 mg; Fiber 14.3 g; Beta-Carotene 13695 ug; Vitamin C 223 mg; Calcium 739 mg; Iron 9.1 mg; Folate 468 ug; Magnesium 252 mg; Zinc 5 mg; Selenium 21.9 ug

Comments (46):

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Elaine Reeves

11/03/2006 10:42 PM

Rated this recipe:

This was sooooo delicious. I'm surprised that no one had rated it yet. I didn't eat rice because there was plenty of food to fill you with just the stir fry. The baked Tofu is so good, even my non E2L DH liked them. I made this for myself and asked him if he would eat it the next time I made it and he said he would. This is just such a flavorful stir-fry and will be at the top of my list of favorites. It will be one I will be cooking quite often. Thanks Dr. Fuhrman for sharing such wonderful recipes with us!

Yurtdwellingmama

02/25/2007 09:10 PM

Rated this recipe:

This recipe is just wonderful. I do make a little extra sauce (I make half again as much), but alternately you could toss the romaine with a complimentary salad dressing. I love the baked sesame tofu, and the sauce is really outstanding. I know I will make this again and again.

Frances

05/10/2007 05:36 PM

Rated this recipe:

We served this recipe to guests and they went back for seconds. It's very, very good and I plan to make it again. I also made extra sauce because we like stir fry to be saucy.

Argent

06/11/2007 09:39 AM

Rated this recipe:

This was good. My husband took a picture of it when it was finished. :) Neither one of us could fit seconds: the servings are very big. Also, the sweetness of it put me off seconds. One plate was good; another would have been cloying! Next time I will just finely slice the lettuce by hand rather than shredding it in the food processor, which made it sort of mushy.

fat_vegan

06/11/2007 10:52 PM

Rated this recipe:

We just tried this tonight. Wow! It was great. My two year old kept saying with each bite, "Mommy, I like it." as he shoveled food into his mouth. He actually sat through dinner instead of the bite, run, play, bite routine that we usually have! My husband loved it too!

Two things I changed about the recipe...I couldn't fit all of the food into what I thought was a big wok. I had to cut out 2 of the peppers and most of the spinach. I used a couple of handfuls of spinach instead of the full 16 ounces! Other than that, I followed the recipe exactly.

fat_vegan

06/11/2007 10:53 PM

Rated this recipe:

We just tried this tonight. Wow! It was great. My two year old kept saying with each bite, "Mommy, I like it." as he shoveled food into his mouth. He actually sat through dinner instead of the bite, run, play, bite routine that we usually have! My husband loved it too!

Two things I changed about the recipe...I couldn't fit all of the food into what I thought was a big wok. I had to cut out 2 of the peppers and most of the spinach. I used a couple of handfuls of spinach instead of the full 16 ounces! Other than that, I followed the recipe exactly.

skbuhler

07/11/2007 03:26 PM

Rated this recipe:

I really enjoyed this recipe. Now that I have made it, it will be easy the next time. I marinated the tofu for several hours. I would make the tofu chunks smaller, so when they are baked they have a little firmer texture. I think the serving sizes are off a little. Six of my children are still at home, and with my husband and myself have large servings, we still had a lot of leftovers. If you are trying to change to a healthy lifestyle, I would strongly incourage you to try this recipe! It is a keeper!

Barbara

10/06/2007 09:13 PM

Rated this recipe:

I thought this was very good. I wasn't a big fan of the tofu (probably didn't add enough spike seasoning) so I might try edamame (fresh or frozen soybeans) in the vegetables instead next time. I recommend you guys try the full 16 oz of spinach. it is scary but it does work. it wilts down to a manageable size and is full of nutritional excellence. :) by the end, it all fits into the wok.
This comment was last edited on 10/06/2007 09:14 PM

vegan1

10/07/2007 07:39 PM

Rated this recipe:

This recipe was great. I only made 1/2 and it still made a ton. I don't like a lot of vinegar in food, so I used 1/2 the amount, but otherwise followed the recipe. I highly recommend this.

reederbunch

12/18/2008 11:02 PM

Rated this recipe:

I made this recipe tonight and it was WONDERFUL. My husband was very pleased and excited to eat something other than salad. My kids all LOVED the tofu, so I will have to make more next time. And everyone ate all their veggies! Delicious!
This comment was last edited on 12/18/2008 11:02 PM

KerryM

02/13/2009 12:14 PM

Rated this recipe:

This will go down in family history is something EVERYONE liked (albeit the 8 year old wanted things separated on her plate).
I had to modify because of a nut/seed allergy for one child. I just elimited the cashew and sesame but the nut/seed allergy child loved hers!

Sara Blakely

05/26/2009 10:00 PM

Rated this recipe:

Full of flavor!! The marinated tofu absolutely made this recipe a keeper. It added so much flavor. I liked it even better as left-overs w/o rice. I halved the recipe and made 3/4 the sauce as some people above. This recipe was definitely worth the effort!

kicky

07/23/2009 02:47 PM

Rated this recipe:

Overall a good dish but I would make some changes. Let me first say though, that the baked tofu was so good we were snacking on it before the recipe was finished. I would definitely make that tofu again and use it in other dishes as well, or even by itself! I did not have Spike so I used Spice Islands salt free seasoning. My tofu cubes were quite small - about 1/2" - 3/4".

Changes I would make next time - I would leave out the lettuce. The servings are so large and already so full of greens and veggies, that the lettuce is not necessary. We felt it kind of detracted. I would prefer the whole thing as a hot dish. Next time I will reduce the amount of apricot spread from 6 TB to 1 or 2 TB. We found the sauce way too sweet. We did like all the other flavors in it though.

Other changes I made: I only had one red pepper, and reduced the amoung of spinach (out of fear, lol). After making the dish I do think I would put in the whole amount of spinach as it did wilt down, and maybe two red peppers.

Jacqueline

08/26/2009 02:44 PM

Rated this recipe: (no rating)

I made thek recipe just as is. It is the best stir fry I've ever eaten. Thank you.

AB

11/29/2009 08:45 PM

Rated this recipe:

I now make this recipe every 7-10 days as we all absolutely love it. I am very fast at it after much practice! I use cashews instead of cashew butter or peanut butter and love it the best this way. I also use Mrs. Dash garlic as the seasoning on the tofu. I actually made this as part of our Thanksgiving dinner since we had 16 people over and I knew I wouldn't be eating any of the traditional food. As it turned out, everyone had some and raved about it. No surprise to me!

ngirl718

12/05/2009 02:35 PM

Rated this recipe:

I made this for dinner last night. I did not have all the ingredients and modified it a bit, but it was still wonderful. My husband said it was better than anything he's tasted in a restaurant, and I'm not the best or most experienced cook. Usually the stir fry dishes I make don't come out well; either they are too soggy or don't have the right flavor. I think the sauce is what puts this dish together. And I loved the added romaine lettuce. The only problem was that it took me almost two hours to make it, but it was worth it.

Testarosa

07/13/2010 02:05 PM

Rated this recipe: (no rating)

I spent the good part of the day yesterday getting everything ready to have this for dinner. The sauce smelled wonderful, I loved all the vegetables that were included and the Tofu looked and smelled delish. Unfortunately, there wasn't ANY flavor once it was all put together. My husband and I were so very disappointed. He even stopped eating it and took the rest into the kitchen. I tripled the red pepper flakes in the sauce and the tofu but nothing. The marinade didn't make it into the tofu at all so the outside had some flavor but the inside was plain. In the directions for the mushrooms, it states that the only thing you need to do is remove the stems. That didn't seem like enough to me so I sliced them thickly and was glad I did because they were easier to eat. How about using Tempeh instead of Tofu? The package I have has a delicious recipe for preparing it right on the front (which would easily be adapted to be EFH friendly) or even use the same recipe that is in this recipe. It could still be cut into chunks when added to the mix but just not cooked as long. It's just a thought.

I have yet to figure out what the process is to actually rate the recipes here on this website so I will just say that I would give it 2 1/2 stars as it is. Perhaps it will taste better tonight after all the flavors have had a chance to merge together. If not, I doubt I would make this again since it is so time consuming. Too much work for so little flavor. Very disappointing.
This comment was last edited on 07/13/2010 02:06 PM

KarenM

07/24/2010 05:41 PM

Rated this recipe: (no rating)

EXCELLENT!

sheri1946

07/29/2010 09:07 PM

Rated this recipe:

The main thing I changed was adding more Bragg's to the marinade-otherwise, I don't see how you could marinate that much tofu-also, I found that in order for the tofu to be nice and brown, you really need to cook it at 325 for an hour-350 for 30 minutes was not long enough to make it crisp on the outside-
I cut back on the amount of vegetables and still had enough for 4 people-like someone else said, I didn't use the lettuce, as it was unnecessary with the rice and all those vegetables-the overall taste was really good and I would not hesitate to serve this to friends and family

eveco2

12/15/2010 08:26 PM

Rated this recipe:

'kay, I believe I followed the recipe exactly, and it was terrible! Really vinegary, smelled awful, my children refused to eat it. I will go back to my regular soy sauce and broth stir fry recipe.

designsbybriana

10/01/2011 11:15 AM

Rated this recipe:

I made this. The sauce made was too much for the veggies. I would suggest adding a little at a time until it's coated and not just pouring the entire sauce in. Mine was over-saturated. I would try this again but with less sauce.

losinw8

01/05/2012 03:13 PM

Rated this recipe:

This is by far one of my favorites. If you don't have time to do the tofu marinating, etc., you can always toss in a package of what we call "tofoodles" They are noodles made of tofu. They add a nice touch, but just know that they don't freeze well. I've frozen this dish with (and without the tofu) and it freezes nicely (sans the tofu).

shirleyeat

02/10/2012 07:46 PM

Rated this recipe:

Too spicy. Next time I will use 2 tsp Mrs. Dash instead of 2 Tbl.

ckemonster

02/18/2012 06:43 PM

Rated this recipe:

This was very good. The entire family enjoyed it. We haven't ventured into the world of tofu yet so just skipped that part but still made rice.

Blonde33

07/06/2012 10:55 AM

Rated this recipe:

My fiance and I both loved this! He doesn't normally like stir fry or any ethnic foods. The tofu was especially good!

Blonde33

07/12/2012 11:41 AM

Rated this recipe:

Also, I used a frozen stir fry mix vegetable from costco. I still added the fresh mushrooms, spinach, rice, and tofu. But the prep time is greatly reduced for those of you who that it was too time consuming.

Talina

02/02/2013 10:51 PM

Rated this recipe:

We found a new favorite! We had it last night for supper. The tofu was so good on its own that I decided to make another batch of just the tofu today. They'd be really good in salads and just as a snack.

WindDancer62

03/25/2013 04:15 PM

Rated this recipe:

This is one of my favorites! It is worth the time it takes to make it. I like using fresh vegetables but I have used frozen veggies when short on time.

kervog

04/08/2013 01:16 PM

Rated this recipe:

I loved the baking method for the tofu, very helpful for future dishes as well. Personally, we thought the marinade on the salty side, no one in my family could eat more than a couple. Definitely plan to take a good hour from start to finish- at least the first time (unless you have help :)

jbudney2000

04/12/2013 08:46 AM

Rated this recipe: (no rating)

I made a couple of very small adjustments to the recipe. I think I added a 1 tsp of liquid aminos to the sauce but other than that followed it to the letter. On the veggies, I didn't have bok choy so I added shredded cabbage. I also dry sauteed the mushrooms before cooking the veggies so the rest of the veggies weren't too cooked when the extra moisture was released. REALLY, REALLY DELICIOUS! That sauce I could use on other dishes as well. Wondferful!
This comment was last edited on 04/12/2013 08:47 AM

Surf32937

05/21/2013 06:37 PM

Rated this recipe:

This recipe is very delicious and worth the time to make it. My husband and I now have a new favorite Nutritarian meal- Asian Vegetable Stir Fry. Thank you!
If you liked this recipe, you should definetely try Dr. Fuhrman's Thai Vegetable Curry!

fefloridagirl

05/25/2013 10:18 AM

Rated this recipe:

We served this dish to guests one evening and they asked for the recipe. We love this stir-fry. Sometimes we make extra sauce because it is so delicious and it is good on any steamed vegetable.

Mds319

06/07/2013 05:51 PM

Rated this recipe:

Very tasty! Made for dinner tonight and really loved the flavors! We used portobello mushrooms and sliced them up with some extra garlic. My tofu wasn't crispy on the outside so I will cook longer next time. And agree with others that this recipe makes a ton! Will cut in half next time.

seattle_amethyst

07/11/2013 12:21 AM

Rated this recipe:

Wow, my 11 yo son RAVED about this! He loves Mrs Dash now, so the peppery tofu was right up his alley. I had some mizuna greens to sub for the spinach, left out extra cashews since had them in sauce, but otherwise followed for great success.

katmcc

12/18/2013 06:26 PM

Rated this recipe: (no rating)

I have made this dish several times with modifications. First I used more ginger in the sauce and I microplaned it to get ginger paste instead of chopped pieces. About 2 tbs. The ginger taste is much stronger. (Also, never buy the prepared ginger paste in a market - it is loaded with icky stuff.) Next, I eliminated the lettuce. Much better as a hot dish. I pretty much use whatever fresh veg I have...sometimes cauliflower instead of broc, kale instead of spinach, petite peas instead of snow. I also increase the amount of sauce by 1/4 to 1/2 as some others have done. This is a recipe to experiment with. Basically it is delicious but you can play a little with it.

Tony

01/14/2014 03:11 AM

Rated this recipe: (no rating)

We really enjoyed this dish, we were careful how much of the sauce we put on so that we could ease ourselves into it and it was great. It was our first meal from the new cookbook and it worked really well to help transition our family further into a nutritarian way of eating.

annrthomas

02/03/2014 06:50 PM

Rated this recipe:

Just made this for the first time...oooh so good. I cubed the tofu into very small cubed and baked then the full 40 minutes. I had no fig vinegar, but substituted with balsamic and raspberry vinegars mixed. The house smelled wonderful while the tofu was toasting. I will make this recipe again!

hannah8

04/30/2014 04:17 PM

Rated this recipe:

I didn't follow it to the letter. I hand stirred ingredients for the sauce, and I didn't use apricots. Instead I used a little Splenda.I didn't cook rice but ate it on a bed of romaine lettuce, and I used whatever veggies I wanted. I sprinkled a little nutritional yeast on top. I used his recipe as a base and worked with what was in my kitchen.

Still, it was incredibly good. I also got really firm tofu that was already seasoned, so I didn't need to marinade. The sauce really worked. This will become a staple.
This comment was last edited on 04/30/2014 04:19 PM

Mini99

06/23/2014 01:28 PM

Rated this recipe:

My mother prepares this delicious dish every Sunday! We get together for a weekly Sunday dinner and since my mom is so accommodating, she prepares food for the SAD eaters at the table, as well as the nutritarians. This dish has become one of our favorites. She follows the recipe exactly and it is amazing! Even the non-ETLs have taken their share each week!

Steph72

12/28/2014 03:23 PM

Rated this recipe:

Best stir fry, first time cooking tofu, loved it. For the vegetables, all I had was a big bag of broccoli, mixed in tofu, rice, and sauce, easy and delicious.

Laury

04/07/2015 12:00 PM

Rated this recipe:

I've made this several times, and each time simplified it a bit, until I ended up with a meal I could make in 30 minutes or less. I simplified the sauce by sautéing minced garlic and ginger then stirring in the peanut butter, just a couple of tablespoons of apricot spread and Bragg's to taste. I use 2 bags of frozen stir fry veggies, the onion, bok choy, already sliced mushrooms, a 5 oz bag of spinach and already baked tofu my grocery store sells. Delicious fast and easy.

free2choose

05/08/2015 12:13 PM

Rated this recipe:

I do this for myself the easy way! I just make the sauce, which is enough for four servings, and save three of those for another time. Then microwave broccoli and/or brussel sprouts and dip into the sauce. Or I water-saute some eggplant, onions and mushrooms and add the sauce.
For the sauce, I just use the apricots, the peanut butter, the ginger, the garlic, and the red pepper flakes. To this I add a tablespoon of soy sauce or Liquid Aminos and some lemon pepper.
This comment was last edited on 05/08/2015 12:15 PM

Shaniece

07/19/2015 01:40 PM

Rated this recipe:

Yummy! I cut tofu into small 1/2" cubes and cooked 50ish mins, tossing halfway through baking. I agree with other reviewers, a bit more sauce next time and maybe a bit more rice. I shared half of it with our neighbors and they loved it. We enjoyed it over the lettuce but we equally enjoyed the leftovers over rice. Next time, I will prep all the veggies the day before, which will make cooking this on a weeknight a breeze. 5 stars! Yum!

DrNurse

07/31/2015 03:07 PM

Rated this recipe:

So glad that I read all of the comments before making this recipe. Cooking the mushrooms first with the denser vegetables was a great tip. The veggies could get soggy quickly without preparing the veggies first and quickly sauteing them. I used ALL of the sauce and did not present on a bed of lettuce--the black rice was enough. I baked the tofu for 45 minutes on 350 degrees. It was nicely browned but not dried out or crispy.

Himali

10/23/2015 10:12 PM

Rated this recipe:

Awesome!

psychobabble4u

07/03/2016 04:46 PM

Rated this recipe:

This was excellent! I left out lettuce as well. The sauce is amazing.
This comment was last edited on 07/03/2016 04:46 PM