Super Tofu Stir Fry

4.4 of 5 (8)
member ratings
Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 328.3
  • Total Fat: 7.3 g
  • Cholesterol: 0.0 mg
  • Sodium: 961.9 mg
  • Total Carbs: 48.9 g
  • Dietary Fiber: 7.4 g
  • Protein: 20.7 g

View full nutritional breakdown of Super Tofu Stir Fry calories by ingredient


Tofu, veggies and super duper pasta Tofu, veggies and super duper pasta
Number of Servings: 5


    1 block extra firm tofu cubed
    2 c. chopped kale*
    2 c. chopped broccoli
    3-4 peeled and chopped carrots
    4 servings Barilla Plus Pasta (.5 lb. or 227 g.)
    4 T. soy sauce (preferably light)
    4 T. sweet "chilli" sauce (Mae Ploy)
    Cooking Spray
    1/4 c. pasta water (give or take)

    * Use a different veg if you have thyroid problems.


In a large pot, boil 6-8 c. water (however much you think you need for the pasta).
When water boils, add pasta.
Place a steamer and lid over the cooking pasta.
Heat a large non-stick skillet or wok on high and coat bottom with cooking spray.
Saute tofu until golden brown and a bit crispy.
Steam veg on top of cooking pasta for the final 6 or so minutes. (Kale will likely take the longest so you might want to add it first.)
Dump just-tender veg into skillet/wok with browned tofu.
Add cooked pasta and a bit of the pasta water to tofu and veg.
Add soy and chili sauce.
Dig in.

You might want to add some edamame to this too for extra soy protein. I meant to but spaced at the last minute.

Number of Servings: 5

Recipe submitted by SparkPeople user NAWAILOHI.

Member Ratings For This Recipe

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    1 of 1 people found this review helpful
    Very good! I didn't have any kale today, but I needed to use up some bok choy I had in my fridge. I also added 2 cloves of garlic and 1.5 Tbsp on chopped ginger when sauteeing the tofu. Next time, I will cook my broccoli a little less, about 3-4 minutes instead of 6.
    I also used soy pasta for t
    - 11/18/07

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    I have a new favorite! This was great. (The lady at the grocery store couldn't figure out how to ring up kale even after I looked it up in her little notebook for her, so we finally gave up and I subbed spinach instead.) I ate some pickled ginger on the side also. - 10/19/11

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    made some substitutions based on what I had in the fridge, delicious! - 7/12/11

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    I agree with my husband Leah's dad. Needs more spices. Thank you! - 10/4/10

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    This would be delicious with garlic and any sort of spices. It was rather bland but the texture was amazing. I added curry powder to mine. I wish it had been cooked with garlic though. - 10/4/10