20 Min To The Table: Asian Vegetable Tofu Stir Fry with Chinese Garlic Ginger Sauce

by on August 11, 2013


Stir fry may be something many of you have made before, but I guarantee you’ve never made it with my homemade Chinese Garlic Ginger Sauce recipe. I’m going to show you how to make stir fry without any oil, but with tons of flavour. With fresh garlic, fresh ginger and a little soy sauce you can make your own delicious stir fry sauce so there’s no need to rely on store bought ones with MSG and high fructose corn syrup. You can also make it in advance to use later on and just store it in the fridge.

I’m not a fan of store bought dressings or bottled sauces because of the questionable ingredients they often contain so hopefully with my video you’ll see you can make your own and have them be just as tasty too!

To subscribe to my Youtube channel please click on the video to open it in a new browser and hit the subscribe button beside LowFatVeganChef just under the video. Likes are always appreciated as well!

What I do to save money buying pre cooked brown or white rice (for fast meals) is to cook up a big batch in my Zojirushi 5 1/2 cup rice cooker and then I have enough for that night’s meal plus extra to store in bags or tupperware in the fridge or freezer for later. Just a note, cooked rice holds a lot of moisture and must be eaten within 3 days if left in the fridge due to bacteria growth. So please use it within this time or freeze it for food safety. Also you must let it cool before placing it in the fridge or freezer to minimize the bacteria growth as well.

Additionally if you’d prefer to just buy pre cooked brown rice to always have on hand you can check out Uncle Ben’s Ready Rice Pouch or Steamed Brown Rice Bowls and microwave it shortly before your dish is ready.

AsianVegetableTofuStirFryGraphic

20 Minutes To The Table Recipe for Episode 3

Asian Vegetable Stir Fry with Tofu

Serves 4

Ingredients:

1 package firm or pressed organic tofu, sliced into cubes
1 small onion, peeled and quartered
1/2 red bell pepper, sliced
1/4 green cabbage sliced
3-4 cups broccoli, cauliflower, carrot mix (or stir fry mix)
1 bag of pre cooked brown rice or 3-4 cups fresh cooked (I used homemade)

Chinese Garlic Ginger Stir Fry Sauce

Ingredients:

1/2 cup water
1/4 cup low sodium soy sauce
1/2 cup vegetable broth low sodium
2 tbsp rice vinegar
3-4 tbsp maple syrup or sugar (as needed to balance the spice/acidity)
3 cloves of garlic
1 inch ginger, minced
1/2 tsp granulated onion powder
1/4 tsp white pepper
2-3 tbsp cornstarch (depending how thick you want it)

Directions:

1. Prepare the sauce. You have two options you can either blend it all together and gently heat it until thickened (this does produce some foam from the ginger/garlic fibre so I scooped that off) or you can just mince the ginger and garlic and put everything together in a pan and heat until thickened. Set aside.

2. Prepare the tofu and heat over medium high heat in a non stick pan. Add a little ginger garlic sauce to cook it in. Let it cook for a few minutes while you prepare your veggies.

3. Add the vegetables and stir well. Place a lid over the vegetables and cook 4-6 minutes (depending how big your vegetables are). Taste test, stopping when crisp tender. Heat your rice (if using bagged pre cooked rice) in the microwave for 60-90 seconds.

4. Drizzle in some more sauce and toss to combine.

5. Serve stir fry over rice and drizzle with more sauce as desired.

Enjoy!

What are your favorite stir fry ingredients? What sauce do you usually pair them with? 

 

{ 13 comments… read them below or add one }

1 Alison August 5, 2014 at 8:15 PM

Just made this and it was delicious. I am on a very low salt diet, so only used a few drops of Braggs , a ton of garlic and ginger, as well as lemon. I never realized that an oil-free sauce could taste so good. Thank you!

Reply

2 Amy May 17, 2014 at 8:10 PM

I made this tonight and love it. Didn’t quite have everything I needed so I had to susbtitute with ground ginger, apple cider vinegar, and black pepper. It was still awesome!! I’ve been plant based, nutritarian style, for about 6 months. This was my very first time cooking with tofu 🙂

Reply

3 Marcia May 9, 2014 at 2:52 PM

I just couldn’t resist so I made this for dinner last night and it most definitely didn’t disappoint! I used the veggies we had on hand: red & green cabbage, baby bok choy, carrots, snow peas, cauliflower and mushrooms. To make it even easier, I made the Chinese Garlic Ginger Sauce ahead of time which meant we could walk from room to room and the luscious fragrance was there to greet us! Due to a corn allergy, I had to use arrowroot instead of corn starch and I went with 2 T., next time I’ll start with one. I ended up adding more veggie broth to thin it out some and it was still delish! I made the mistake of slicing the tofu up into too small a dice and it kind of disappeared, but we could still taste it and now I know better! Instead of rice, I used some fresh Japanese style udon noodles I needed to use up but will make it with rice next time. When I served it, I put some 1-2 inch long slices of green onions on top and added a pan roasted serrano chili to my husbands bowl. WE WERE IN HEAVEN! I’ve been wanting to find a good recipe for peanut sauce and directions on how to stir-fry without killing the veggies and now I have! Thank you so much Veronica, you’ve done it again! Hope you are feeling stronger each day. Take care of yourself.

Reply

4 PG August 20, 2013 at 5:05 PM

I stumbled across this site looking for a new low fat (no oil) vegan meal using tofu. I managed to almost mess up this great recipe but it’s just about bullet proof- excellent in spite of me! Next time I will keep the sauce separate and I plan to make extra to keep around- it’s delicious!

Reply

5 Kim August 17, 2013 at 3:48 PM

I love your new 20 minute videos. thanks so much for taking the time to due them. I am not good in the kitchen and seeing it like this really helps!! Keep them coming, Veronica!!

Reply

6 Kendra August 15, 2013 at 4:52 PM

Great idea to make the sauce in a blender first, then heat it…easier than stirring in the cornstarch and thickening it later! Yay. Thanks Veronica-keep up the great work-love your videos.
Kendra

Reply

7 Low Fat Vegan Chef Veronica August 16, 2013 at 2:04 PM

Thanks Kendra! I like to use the blender to save time so this is one reason and then I don’t have chunks of ginger and garlic in the sauce!

Reply

8 Scot August 13, 2013 at 2:44 PM

Is there a place where you list the nutritional value–calories, carbs, protein, etc–of the recipe?

Reply

9 Low Fat Vegan Chef Veronica August 13, 2013 at 4:24 PM

Hi there, no I don’t usually do that info for free blog recipes, it’s quite time consuming for me. I do provide nutritional information in my recipe books though.

Reply

10 shane , ireland May 16, 2014 at 1:51 PM

Hi Veronica, I have been subscribing to your emails for quite a while and must thank you for this delicious asian sauce to go with veggie stir fry which I love! I have yet to try tofu but will next time I visit my local asian supermarket, keep up the good work! Ps, a wok works better than an ordinary frying pan, and also gas stove instead of electric! Shane…

Reply

11 Helen August 12, 2013 at 10:06 AM

This look really great, and looks really easy.
I will definately try this next time we have stir fry on the menu…

Reply

12 Sandy Baker August 12, 2013 at 9:15 AM

Fresh water chestnuts are especially delicious in stir fry.

Reply

13 Traci August 12, 2013 at 9:13 AM

Sounds and looks delicious, Veronica! Great recipe and great video! Thank you.

Reply

Leave a Comment


{ 1 trackback }

Previous post:

Next post:

© 2011-2013 Low Fat Vegan Chef by Veronica Grace. All rights reserved.