Essential Naturopathy 

P.O Box 365

Croydon Park 2133,

Sydney, Australia

0475 108 465


FREE weekly meal plan &

workout routine to your inbox every Saturday

© 2018 by Essential Naturopathy, Sydney Australia 

Healthy Tofu Stir-fry

A delicious high protein vegan friendly meal perfect for lunch or dinner!

A great way to get added vegetables into your daily diet and avoid purchasing

takeaway dishes that may contain MSG in them.


1 packet of extra firm tofu

4 tablespoons soy sauce

3 large garlic cloves — minced (about 1 heaping tablespoon)

Spring Onion — finely chopped, approx 1 tablespoon

Minced fresh ginger 1–2 teaspoons

If you like spicy :Fresh chilli chopped into fine pieces — or 1/4–1/2 teaspoon red pepper flakes

1 cup baby spinach leaves

1 cup frozen stir-fry vegetable mix

2 tablespoons toasted sesame seeds (topping)

1 tablespoon sesame oil


  • Drain the tofu. Wrap each block in a double layer of paper towels and place something heavy on top. Leave it for about 1/2 an hour. Don't press down too hard on the tofu as it may break but apply a little pressure after you place the heavy object on top to release more moisture from the block.

  • Cut the tofu into small cubes.

  • In a large nonstick pan, heat the sesame oil over medium-high heat. Once the oil is hot but not smoking, add the tofu (be careful, as the oil will splatter a little bit) and drizzle with 1 tablespoon soy sauce. Sauté, stirring every minute or so until the tofu is nicely coloured on all sides and the moisture has cooked off, about 8 to 10 minutes. Don’t feel that you need to stir constantly. Sitting for a while on one side is what will allow the tofu to brown. Add the garlic, roughly two-thirds of the green onion, ginger, chili paste, and the remaining 2 tablespoons soy sauce. Stir and cook until fragrant, about 1 minute.

  • Once the tofu is nicely coloured add in your spinach and frozen stir-fry vegetables, stirring as you go so that it wilts and you can fit more in the pan.

  • Stir in the sesame seeds. Stir in a bit more sesame oil. Remove from the heat. Sprinkle the reserved green onions over the top. Serve hot, with basmati rice, noodles, or whatever you like, add more soy sauce or whatever condiments you wish!