Rainbow Tofu Bell Pepper Stir Fry

tofu bell pepper stir fry

This tofu bell pepper stir fry is easy to make, full of nutrients, and has a satisfying kick! The great thing is there’s no meat or dairy involved. That makes it cost-effective, too. I have been trying to eat more vegan meals lately. Besides feeling better, the added benefit is that we’re saving a few bucks.

Experimenting With a Stir Fry Yields Results


We’ve been experimenting with a vegan stir fry recipe that’s filling, tastes good, and is fairly easy to prepare. I think we found it with this tofu bell pepper stir fry.

Make This Tofu Bell Pepper Dish Your Own

Now, to make it rainbow, we going off the beaten track a bit. The traditional rainbow pepper stir fry has three colors of bell peppers. Red, yellow, and green. We’re using the red and yellow pepper, but substituting the green pepper with broccoli for extra nutrients and more depth of flavor. Also, to add even more depth of flavor, we adding Shiitake mushrooms. Don’t like Shiitake? Try white button mushrooms or oyster Mushrooms. Have fun!

Store This Bell Pepper Stir Fry in the Fridge

It’s worth some extra time to put this dish together, once you make it, you can store it in the refrigerator for up to two days. Have it for a healthy quick lunch the next day.

tofu bell pepper recipe

FAQs About Tofu

Is Tofu Good for My Heart?

Using more plant-based proteins like tofu may benefit your heart because of compounds called Isoflavones (polyphenolic compounds) found in soybeans and other legumes.

How Many Types of Tofu are There?

Tofu types vary, these are the most common: Silken or Japanese-style, regular, which is used in most Asian dishes, firm, and super-firm.

How Many Calories and Protein Does Tofu Have?

One block of tofu contains 177 calories and 36 g of protein.

Can Tofu Help Lower LDL (bad) cholesterol?

Tofu may help lower “bad” LDL cholesterol. (Go to Harvard Health Publishing)

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tofu bell pepper recipe

Rainbow Tofu Bell Pepper Stir Fry


  • Author: Joan Feldman
  • Total Time: 45 minutes
  • Yield: 4 1x

Description

A delious and colorful vegan stir fry of tofu, bell peppers, and brocolli.


Ingredients

Units Scale
  • 1 16 oz. block of firm tofu, chopped into 1/2″ cubes
  • 1 Large red bell pepper, seeded and cut into 1/8-inch strips
  • 1 Large yellow bell pepper, seeded and cut into 1/8-inch strips
  • 1 Large Broccoli head, cut into small to medium florets (reserve the stalk for other uses)
  • 1/4 cup Vegetable oil
  • 1 Medium yellow onion, sliced thinly
  • 1 Bunch scallions cut into two-inch pieces
  • 46 Shiitake mushrooms, sliced
  • 1 cup fresh rough chopped cilantro leaves
  • 1/4 cup cashews
  • 1 cup cooked white rice or brown rice

Sauce (makes about 1 cup)

  • 1/2 cup low-sodium soy sauce
  • 1/4 cup oyster sauce
  • 1/4 cup hot chili paste (Sambal Oelek)
  • 2 tablespoons toasted sesame oil
  • 1 tablespoon freshly ground black pepper

Instructions

  1. Heat the vegetable oil over high heat in a large sauce pan or wok. Once the oil begins to smoke slightly, add the tofu. Stir gently, adjusting heat as necessary, until tofu is browned on all sides. Remove the tofu to a paper-towel lined plate with a slotted spoon.
  2. Add the onions to the wok, cook for 1-2 minutes and keep stirring. Add the scallions, peppers, and Shiitake mushrooms and toss and stir to combine for 1-2 minutes. Add the broccoli next and cook for another 1 to 2 minutes.
  3. Add the tofu back into the pan containing the vegetables. Pour the sauce on top and stir gently. Cook for 3-5 minutes and keep stirring.

To serve, divide rice among four plates and top with the tofu stir fry. Garnish with cashews and chopped cilantro. Enjoy!

Sauce

Whisk together all the sauce ingredients in a small sauce pan and bring to a boil. Turn down the heat to medium and and keep whisking for two to three minutes. 

Notes

You can substitute other proteins instead of using tofu. In fact, this recipe was inspired by the rainbow beef stir fry dish in “Myers + Chang At Home.”  

  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Category: Vegan
  • Method: Stir fry
  • Cuisine: Asian

Keywords: Tofu Bell Pepper Stir Fry, tofu and peppers, bell pepper stir fry, bell pepper stir-fry vegetarian, vegan stir fry

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Please note: Nutrition facts and calories per serving are approximate.

© Photos / Health Food Radar

Mark Feldman

Mark Feldman

Mark Feldman is an award-winning art director and designer. Mark develops custom publishing programs, including magazines, websites and digital publications, for non-profits, B2B and consumer audiences.

© 2021 Health Food Radar, Inc. Statements made on this website have not been evaluated by the U.S. Food and Drug Administration. Any information or products are not intended to diagnose, treat, cure, or prevent any disease. Information provided by this website or this company is not substitute for individual medical advice.