Healthy Dinner Recipes Using Tofu

A delicious tofu stirfry is packed with nutrition.

Dinner is the time when families bond, daily activities are shared, secrets revealed and memories are formed. Because of hectic schedules leaving little time for meal preparation, too few people take the time to eat nutritious meals.


If you are already a fan of vegetarian dishes, or just eager to try new ingredients, tofu is the perfect solution for dinner.


This versatile superfood packs a triple wallop: It is delicious, inexpensive and a healthy source of protein! Be sure however to stick with organic varieties that are Non-GMO. This ensures that the product you are consuming has not been genetically modified or treated with chemicals.


These two delicious easy recipes for a healthy dinner are cooked with tofu. They are easy to prepare and can be served to your family within 30 minutes.


Stir-Fried Tofu with Vegetables 
  • 1/2 teaspoon of sea salt
  • 1 package of organic tofu, cut into 1-inch cubes
  • 1 cup of vegetable broth
  • 1 tablespoon of fresh ginger, peeled and minced
  • 1 tablespoon of organic soy sauce
  • 1  red bell pepper, cut into 1-inch pieces
  • 1 large carrot, thinly sliced
  • 2 teaspoons of canola oil
  • 2 teaspoons of Asian sesame oil
  • 2 teaspoons of arrowroot starch
  • 2 cloves of garlic, thinly chopped
  • 3  green onions, thinly sliced
  • 8 ounces of shitake mushrooms (or the mushroom of your choice), thinly sliced
  1. Mix broth, soy sauce, arrowroot, and sea salt until blended. Set aside.
  2. In a nonstick 12 inch skillet, heat the oils over medium-high heat. Add the tofu and then cook stirring frequently until hot and slightly browned (about four minutes). Transfer tofu to a bowl.
  3. Now sauté the red bell peppers, carrots, green onions, ginger and garlic in a saucepan and cook until vegetables are tender but still crisp (about three minutes).
  4. Add mushrooms and stir fry for three minutes. Add the tofu and broth mixtures cooking until the sauce is slightly thickened (about three minutes).
Tofu & Broccoli Stir-Fry
  • 1/4 teaspoon of crushed red pepper, or more to taste (a little goes a long way!)
  • 1/4 teaspoon of sea salt
  • 1/2 cup of vegetable broth
  • 1 tablespoon of minced fresh ginger
  • 1 tablespoon of minced garlic
  • 1 14-ounce package of extra-firm water-packed organic tofu, drained
  • 2 tablespoons plus 1 teaspoon agave nectar
  • 2 tablespoons of canola oil, divided
  • 3 tablespoons of filtered water
  • 3 tablespoons of organic soy sauce
  • 3 tablespoons of arrowroot starch, divided
  • 6 cups of broccoli florets
  1. Combine broth, 1 tablespoon arrowroot starch, soy sauce, crushed red pepper and agave in small bowl. Set aside.
  2. Cut the tofu into 3/4-inch cubes and dry, then add sea salt.
  3. Place the two tablespoons of arrowroot starch in a large bowl. Add tofu and toss to coat.
  4. Heat tablespoon of oil in large nonstick skillet over medium heat. Add tofu and cook until browned (about three minutes). Turn gently and cook, stir occasionally, until browned on all sides for two to three minutes more. Transfer to a plate.
  5. Now add the remaining 1 tablespoon of oil, ginger and garlic to the skillet and cook for about 30 seconds. Add the broccoli and water, cover and cook, stirring once or twice. Cook until the broccoli is tender yet still crisp (two to four minutes).
  6. Stir in reserved broth mixture. Cook until the sauce is thickened (a minute or two). Return the tofu to the pan, toss to combine with sauce and broccoli.

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