This is a great way to combine a bounty of fresh in-season veggies, tofu for protein and lots of flavor. My version includes Vietnamese or Thai fish sauce which we love; (we visited Vietnam a few years ago and it remains a special place in my heart and mind).
Yes, there’s quite a bit of prep, but as I’ve mentioned in previous posts, it’s worth it. This stir fry is very tasty, healthy and filled with lots of interesting flavors and colors. And with most everything cooked in the wok–at least doing the dishes isn’t too bad! (Ok, there’s one more pan for browning the tofu – I use a non-stick AllClad so it’s easy to clean), and another pot if you cook brown rice as we do to serve with this–again, Rick limits his serving to approx. 1/2 cup.
Tasty Vietnamese-Style Stir Fry
- 2-3 zucchinis, sliced into 1″ inch pieces (add 1-2 yellow squash if you like)
- 1 large head broccoli, chopped into flowerets
- 3-4 carrots, sliced into 1″ pieces
- 2 red and/or yellow/orange peppers, sliced into 1″ pieces (add green if you like them–I don’t)
- 1-2 large onions, chopped into med. size (not too finely chopped)
- 1 cup mushrooms (we use Cremini), chopped into med. size pieces
- 3-4 cloves garlic, chopped fine
- 2-3 Tbsp. Safflower or other high heat oil
- 1 large cube firm or extra firm tofu (slicing instructions in next section)
- Optional: leftover cooked chicken, sliced into 1″ cubes
- 1-2 Tbsp. fish sauce–Thai or Vietnamese
- 1-2 Tbsp. reduced sodium soy sauce or Tamari
- 2 Tbsp. mirin (Japanese rice wine) or use any crisp white wine
- 2 Tbsp. water
- 2-3 Tbsp. lime juice
- Salt free seasoning/pepper to taste
TO DO: (note: one secret to successful stir frying is to have all pieces approx. the same size–so they cook evenly.)
1. Mix and reserve sauce ingredients in a small bowl.
2. Cut the tofu cube into three or four sections–I cut them crosswise–so that each piece is square. Marinate the tofu sections in approx. 1/2 of the sauce mixture for 10 minutes.
3. Add 1 Tbsp. of oil to a frying pan; on medium high heat, brown the tofu sections for 4 minutes on each side. Remove from pan; chop into 1″ pieces and reserve.
4. Heat the wok on high. When a drop of water sizzles, add remaining oil.
5. Add carrots, broccoli and peppers to the wok–stir fry (I use cooking chopsticks or a flat wooden spatula–sometimes both.) When somewhat tender–about 5-6 minutes–remove from the wok into a bowl.
6. Add onions, mushrooms, zucchinis to wok. Stir fry these veggies for approx. 4 minutes.
7. Add tofu and garlic to mushrooms and zucchinis, (and cooked chicken if using). Stir fry, making sure not to burn the garlic (adjust the heat as needed).
8. Add back the carrots, peppers and broccoli; add sauce remaining in bowl as well as any used to marinate and saute the tofu. Stir fry 2-3 minutes on high ’til everything is well mixed and hot!
9. Serve with brown or wild mix rice; (we love Lundberg’s wild rice mixes*–there are several.)