Makes: 4 servings

Try this delicious recipe with any combination of veggies you have available, and enjoy the extra protein boost from the tofu! Also great if served over cooked rice. 


  • 10½-ounce package of firm tofu
  • 2 teaspoons vegetable oil
  • 1 clove garlic, minced
  • 2 cups fresh broccoli or spinach, cut up
  • 6 medium carrots, sliced ¼-inch thick
  • 1 medium green pepper, chopped
  • 3 stalks celery, cut into ¼-inch pieces
  • 1 medium onion, chopped
  • 2 cups cabbage, shredded
  • 1 tablespoon light soy sauce, optional
Serving Size: 1 cup
Total Fat6 g
Saturated Fat1 g
Cholesterol0 mg
Sodium92 mg
Total Carbohydrate18 g
Dietary Fiber7 g
Total Sugars6 g
Added Sugars included0 g
Protein11 g
Vitamin D0 mg
Calcium260 mg
Iron2.34 mg
Potassium0 mg


  1. Wrap tofu in several layers of paper towels; press lightly toremove excess moisture. Cut tofu into cubes. Set aside.
  2. Heat oil in large frying pan over medium heat.
  3. Add garlic and cook for 2 minutes. Stir in tofu, broccoli (or spinach), carrots, green pepper, celery, onion, and cabbage. Add 2 tablespoons of water.
  4. Cover and cook 10 to 15 minutes until tender. Add small amounts of water as needed throughout the cooking period.

Source: Cornell University Cooperative Extension in New York City

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Garden Stir-Fry Vegetables with Tofu
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