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.

Average Cost: $6.34
Prep Time: 20 minutes
Average Cook Time: 20 minutes
Average Servings: 4

Recipe Source: Cornell University Cooperative Extension in New York City


  • 10 1/2 Ounce package of firm tofu
  • 2 Tsp vegetable oil
  • 1 Clove garlic, minced
  • 2 Cups fresh broccoli or spinach, cut up
  • 6 Medium carrots, sliced 1/4-inch thick
  • 1 Medium green pepper, chopped
  • 3 Stalks celery, cut into 1/4-inch pieces
  • 1 Medium onion, chopped
  • 2 Cups cabbage, shredded
  • 1 Tbsp light soy sauce, optional


Step 1

Wrap tofu in several layers of paper towels; press lightly to remove excess moisture. Cut tofu into cubes. Set aside.

Step 2

Heat oil in large frying pan over medium heat.

Step 3

Add garlic and cook for 2 minutes. Stir in tofu, broccoli (or spinach), carrots, green pepper, celery, onion, and cabbage. Add 2 Tbsp of water.

Step 4

Cover and cook 10 to 15 minutes until tender. Add small amounts of water as needed throughout the cooking period.

Utensils Needed

  • Frying pan (large)
  • Knife/ cutting board
  • Measuring cups and spoons
  • Serving plate


Serving Size: 1 Cup

Total Fat6 g
Saturated Fat1 g
Cholesterol0 mg
Sodium92 mg
Total Carbohydrates18 g
Dietary Fiber7 g
Total Sugars0g
Added Sugars0 g
Protein11 g