Healthy Vietnamese Stir-Fried Tofu Recipes

When it comes to healthy eating, Vietnamese cuisine offers a variety of delicious options. One of the standout ingredients used in many traditional dishes is tofu. Versatile and packed with protein, tofu can be transformed into a delightful stir-fry that embodies the vibrant flavors of Vietnam. Below, you'll find some easy and healthy Vietnamese stir-fried tofu recipes that will tantalize your taste buds.

Classic Vietnamese Tofu Stir-Fry

This classic stir-fry is both simple to prepare and incredibly flavorful.

Ingredients:

  • 14 oz firm tofu, pressed and cut into cubes
  • 2 tablespoons soy sauce (low sodium for a healthier option)
  • 1 tablespoon oyster sauce (or a vegetarian alternative)
  • 1 tablespoon vegetable oil
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, grated
  • Cooked jasmine rice, for serving

Instructions:

  1. Heat the vegetable oil in a non-stick skillet over medium-high heat.
  2. Add the tofu cubes and sauté until golden brown on all sides, about 5-7 minutes.
  3. Add garlic and ginger, stirring for 1 minute until fragrant.
  4. Include the sliced bell pepper and broccoli, and stir-fry for about 3-4 minutes until vegetables are tender-crisp.
  5. Pour in the soy sauce and oyster sauce, tossing everything to coat evenly.
  6. Serve hot over jasmine rice for a complete meal.

Spicy Vietnamese Tofu Stir-Fry

If you love a bit of heat, this spicy tofu stir-fry is perfect for you!

Ingredients:

  • 14 oz extra-firm tofu, pressed and cubed
  • 2 tablespoons chili paste (adjust to your spice preference)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 zucchini, sliced
  • 1 cup snow peas
  • 2 green onions, chopped
  • 1 tablespoon fresh cilantro, for garnish

Instructions:

  1. Heat the sesame oil in a wok or large skillet over medium heat.
  2. Add the cubed tofu and cook until lightly browned, approximately 6-8 minutes.
  3. Stir in the chili paste and soy sauce, letting it simmer for a minute.
  4. Add zucchini and snow peas, stir-frying until they are just tender, about 3-4 minutes.
  5. Garnish with chopped green onions and cilantro before serving.

Coconut Curry Tofu Stir-Fry

This creamy and aromatic stir-fry combines the richness of coconut milk with the subtle flavors of Vietnamese spices.

Ingredients:

  • 14 oz firm tofu, cut into triangles
  • 1 tablespoon coconut oil
  • 1 can (14 oz) coconut milk
  • 1 tablespoon red curry paste
  • 1 cup bell peppers, sliced (mix of colors)
  • 1 cup spinach, washed and ready to use
  • Juice of 1 lime
  • Cilantro leaves, for garnish

Instructions:

  1. In a large skillet, heat the coconut oil over medium heat.
  2. Add the tofu and cook until golden, about 5 minutes on each side.
  3. Stir in the red curry paste and cook for another minute.
  4. Pour in the coconut milk, then add the bell peppers and spinach.
  5. Simmer for 5-7 minutes, allowing the sauce to thicken slightly.
  6. Finish with lime juice and garnish with fresh cilantro before serving.

These healthy Vietnamese stir-fried tofu recipes are not only nutritious but also quick