The rise of tofu coincided with the popularity of vegetarianism and veganism trends. This curious meat substitute has gone through all sorts of criticisms: its lack of flavor, crumbly yet wet texture, and low protein levels when compared to protein-rich meat alternatives like chicken or turkey. However, it is time to flex tofu's flexibility with this tofu recipe. Tofu's lack of immediate flavor leaves room for a medley of vegetables and spices to be added, while its crumbly moistness actually makes it one of the most versatile foods on the market. 

Although tofu is often found in crispy breaded cubes or teriyaki sesame coats, it can be further deconstructed into a scrambled egg-like texture. Not impressive enough? Tofu can also be blended into a creamy consistency for dips, dressings, or thick sauces. How's that for a versatile food?

Check out this recipe for a way to integrate 3 tofu variations into one meal and flex your own creative culinary genius to your vegetarian (and meat-eating) friends.

3- Way Tofu Stir-Fry

  • Prep Time:10 mins
  • Cook Time:15 mins
  • Total Time:25 mins
  • Servings:2
  • Easy


  • Half block firm tofu
  • 1/2 cup rice
  • Spinach
  • 1 cup vegetables
  • Spices
  • 1 tbsp sesame oil
  • Dash milk
  • Sesame seeds
  • Everything Bagel seasoning
Alyssa Auderer
  • Step 1

    Cut a block of tofu in half. Dry using a tea towel or napkins to absorb moisture. Cut this block into 3 equal blocks.

  • Step 2

    Cut block 1 into equal size squares (this will be the 'large' tofu). Crumble block 2 (this will be the 'medium' tofu). Set block 3 aside (this will be the 'small' tofu: the tofu sauce)

    Alyssa Auderer
  • Step 3

    Prepare the rice according to the rice instructions.

  • Step 4

    Heat oil in a pan. Sauté vegetables and spices of your liking on medium heat until the vegetables are tender.

    Alyssa Auderer
  • Step 5

    Add tofu crumbles and seasoning as necessary. This will serve as the 'egg' that is otherwise used in a stir-fry. Cook until the crumbles are well integrated into the vegetable mix.

    Alyssa Auderer
  • Step 6

    Add 'large' tofu to the pan and sauté until a brown, crispy crust forms. While cooking, prepare the tofu sauce.

  • Step 7

    To make the tofu sauce, add tofu, a dash of milk, spices, and spinach to a food processor. Blend until creamy and no obvious chunks are present.

    Alyssa Auderer
  • Step 8

    Assemble your dish. Add the rice to a bowl, then top with the tofu and vegetable medley. Drizzle with the tofu sauce and add any additional garnishes or toppings.


I used Right Rice, which is a 90% vegetable-based rice rich in fiber. 

Vegetables used include tomatoes, spinach, Trader Joe's Broccoli Slaw and Snap Peas.

Spices used include Trader Joe's Elote Seasoning, Salt and Pepper, Chili Flakes and Garlic Powder.

Tofu-Tastic Nutrition

Besides being so-y awesome to cook with, tofu deserves a spotlight on the health front. Check out this article for a breakdown of the health benefits of tofu. From its anti-oxidant properties, high fiber content, and blood sugar management, its health advantages are almost as abundant as its uses in the kitchen. 

So, next time you are searching for a healthy, textured, and nourishing meal, look no further than tofu. Experience a creative and hands-on getaway in your own kitchen with the power of tofu, your brilliant culinary mind, and your handy food processor.