Sesame Tofu Stir-Fry: Low Calorie Vegan Recipe

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Dietitian /Instagram: @emanutrition

Tofu stir fry is a staple food in many vegetarian and vegan diets, and is also popular in some traditional East Asian cuisines. It is high in protein and low in calories, and is an excellent source of nutrients such as iron, calcium. It has a subtle flavor, spongy texture, and can be use in a wide variety of dishes, including soups.

The Secret Of Vegan Cheese Stir Fry?

There are many ways to make a delicious tofu stir-fry, but some general tips for success include:

Use extra-firm tofu

This type of tofu has a firmer texture and holds up better in the stir-fry.

Drain and press the tofu

Remove the tofu from its packaging and drain any excess liquid. Then, wrap the tofu in paper towels or a clean dishcloth and press gently to remove even more moisture. This will help the vegan cheese to brown and crisp up better in the pan.

Cut the tofu into even pieces

This will ensure that the tofu cooks evenly and absorbs the flavors of the sauce.

Preheat the pan

Make sure the pan is hot before adding the tofu, as this will help it to sear and become crispy.

Don’t overcrowd the pan

Use a large enough pan so that the tofu pieces are not touching. This will also help them to brown and crisp up.

Use a flavorful sauce

A good stir-fry sauce can make all the difference. There are many different types of sauces that work well with tofu, such as sweet and sour, peanut, or teriyaki.

Don’t overcook the tofu

Tofu can become tough and chewy if it is overcook. So be sure to keep an eye on it and remove it from the heat as soon as it is cooked to your liking.

What Kind Of Tofu Is The Best For Tofu Stir Fry?

Extra-firm tofu is generally consider the best type of tofu for stir-fries. ecause it has a firmer texture and holds up well in the pan. It is less likely to fall apart or become mushy than softer types of tofu, such as silken or soft tofu. That being said, firm tofu can also work in a stir-fry, although it may be a little more delicate to work with. It is important to drain and press it before cooking to remove excess moisture and help it to brown and crisp up better.

Easy Sesame Tofu Stir-Fry Recipe


  • 1 package firm tofu, drained and cut into small cubes
  • 2 tablespoons sesame oil
  • 2 cloves garlic, minced
  • 1 small red bell pepper, sliced
  • 1 small yellow bell pepper, sliced
  • 1 small orange bell pepper, sliced
  • 1 small zucchini, sliced
  • 1 small yellow squash, sliced
  • 1 cup broccoli florets
  • 2 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon cornstarch
  • 1 teaspoon sesame seeds


  1. Heat the sesame oil in a large skillet or wok over medium-high heat. Add the tofu and cook for 5-7 minutes, or until it is browned on all sides.
  2. Add the garlic and vegetables to the skillet and cook for an additional 5-7 minutes.
  3. In a small bowl, whisk together the soy sauce, rice vinegar, honey, and cornstarch. Pour the mixture over it and vegetables and cook for an additional 2-3 minutes.
  4. Sprinkle the stir-fry with sesame seeds and serve over rice or noodles.

This recipe serves 4-6 people and can be modified to include your favorite vegetables or protein sources. Enjoy!

To store tofu stir fry in the fridge, follow these steps:

  1. Let the tofu cool to room temperature in 30 minutes.
  2. Transfer the stir fry to a covered container.
  3. Place the container in the refrigerator.
  4. Tofu stir fry will keep in the fridge for 3-5 days.

When you’re ready to eat the stir fry, you can reheat it in the microwave or on the stovetop. If you’re reheating the stir fry on the stovetop, you may need to add a little water or broth to the pan to prevent the stir fry from drying out.

Is It Good Option For Meal Prep?

Stir fry can be a good option for meal prep because it is easy to prepare and can be made in advance. It is a good source of protein and can be flavored with a variety of sauces and seasonings, making it a versatile and tasty option for meal prep. Good for low calorie vegan meals.

To meal prep vegan cheese stir fry, you can cook the stir fry in advance and store it in the refrigerator or freezer until you’re ready to eat it. When you’re ready to eat the stir fry, you can reheat it in the microwave or on the stovetop.

If you’re planning to store the stir fry in the refrigerator, be sure to let it cool to room temperature before transferring it to a covered container. Stir fry will keep in the fridge for 3-5 days. If you’re planning to store the stir fry in the freezer, it will keep for up to 3 months.

To make the stir fry more flavorful, you can try adding different vegetables, sauces, and seasonings to the mix. Some good options for vegan recipe include bell peppers, onions, carrots, broccoli, and mushrooms. You can also try experimenting with different sauces, such as soy sauce, hoisin sauce, or peanut sauce.

The Secret Of Low Calorie Recipe

Here are a few ways you can reduce the calories in vegan recipes:

Use low-calorie ingredients

Choose ingredients that are lower in calories, such as leafy greens, tomatoes, and cucumbers.

Reduce the portion size

You can still enjoy your favorite recipes, but by reducing the portion size. You can reduce the number of calories you consume.

Use low-calorie cooking methods

Grilling, roasting, and sautéing are all low-calorie cooking methods. That can help you reduce the number of calories in your vegan recipes.

Avoid high-calorie ingredients

Some ingredients, such as processed vegan meats and cheeses, can be high in calories. Instead, opt for whole, unprocessed ingredients like beans, lentils, and tofu.

Use substitutions

For recipes that call for high-calorie ingredients, try using substitutes. For example, you can use mashed avocado or hummus in place of mayonnaise, or use zucchini noodles in place of pasta.

Add more vegetables

Vegetables are low in calories and high in nutrients, so adding more to your recipes can help reduce the overall calorie content.

By using these strategies, you can enjoy delicious vegan recipes while still keeping an eye on your calorie intake.

You can read all the details about veganism in this article > >  Veganism 101

If you need lose weight you can read this article > >  How to lose weight

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