Tofu and Onion Stir-Fry

Name: Tofu and Onion Stir-Fry
Total time: 20 min
Ingredients: 200g firm tofu; 1 medium onion, sliced; 1 tablespoon soy sauce; 1 teaspoon sesame oil; 1 tablespoon vegetable oil; Salt and pepper to taste; 1 green onion, chopped (for garnish); Cooked rice or quinoa (optional, for serving)

Prev List Next

20 minTotal time

easyDifficulty

350kcal / serving

Ingredients

For 1 serving

servings

200g firm tofu
1 medium onion, sliced
1 tablespoon soy sauce
1 teaspoon sesame oil
1 tablespoon vegetable oil
Salt and pepper to taste
1 green onion, chopped (for garnish)
Cooked rice or quinoa (optional, for serving)

Ingredient substitutions

Firm tofu Extra-firm tofu, cut into bite-sized cubes
Vegetable oil Canola oil
Green onion A small amount of finely sliced regular onion for garnish
Cooked rice or quinoa Either cooked rice or cooked quinoa can be used in place of the other

Nutrition per serving

Estimated values for 1 serving, 350 kcal

Protein19 g

Carbohydrates17 g

Fat23 g

Fiber 3 g · Sugar 4 g · Sodium 650 mg

PDF Find nearby

This quick and delicious stir-fry features crispy tofu and caramelized onions, seasoned with soy sauce and sesame oil for a burst of flavor. Perfect for a healthy, protein-packed meal!

Steps

Press the tofu to remove excess moisture, then cut it into bite-sized cubes.
Heat the vegetable oil in a non-stick pan over medium heat.
Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes. Remove from the pan and set aside.
In the same pan, add the sliced onion and sauté until soft and caramelized, about 5 minutes.
Return the tofu to the pan and add soy sauce, sesame oil, salt, and pepper. Stir well to combine and cook for another 2 minutes.
Serve hot, garnished with chopped green onions over cooked rice or quinoa if desired.

Tips for Tofu and Onion Stir-Fry

For crispier tofu, leave space between the cubes in the pan; crowding can make them steam and soften.
The onions should look glossy and deep golden, with soft edges; avoid letting them scorch, which can make the flavor bitter.
Have the sauce ingredients and garnish ready before cooking; the final seasoning stage is brief.

Drink pairing

A crisp, dry cider
Its bright, refreshing character complements the savory soy seasoning and balances the browned tofu and sweet onions.

0% option: Sparkling water with a squeeze of lemon

Storage

Refrigerate leftovers within 2 hours in a covered container and use within 3–4 days. Reheat until steaming hot; the tofu may be less crisp after storage.

Frequently asked questions

How can I tell when the tofu is browned enough?

Look for golden surfaces on most sides and a lightly crisp exterior; the centers should remain tender.

Can I make this ahead?

It is best freshly cooked for the crispest tofu. You can slice the onion and chop the green onion ahead, then refrigerate them separately until needed.