Asian Vegetable Stir Fry (Dr. Fuhrman)

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Preparation time: 45 min
Cooking time:

Difficulty: Easy - for beginners


14 ounces extra firm tofu, cubed
1 teaspoon Bragg Liquid Aminos or low-sodium soy sauce
1/4 teaspoon crushed red pepper flakes
2 tablespoons Spike no-salt seasoning (or other no-salt seasoning blend, adjusted to taste)
1/2 cup brown rice
1/4 cup unhulled sesame seeds
1/4 cup unsulfured dried apricots soaked in 1/2 cup water to cover overnight
1/4 cup unsalted natural peanut butter or raw cashew butter
2 tablespoons fresh chopped ginger
4 cloves garlic, chopped
4 teaspoons Dr. Fuhrman's VegiZest or other no-salt seasoning blend, adjusted to taste
1/4 cup Dr. Fuhrman's Black Fig vinegar or balsamic vinegar
1 teaspoon arrowroot powder
1/4 teaspoon crushed red pepper flakes
2 tablespoons water
1 medium onion, cut into wedges and separated into 1-inch strips
4 cups small broccoli florets
2 medium carrots, cut diagonally into 1/3 inch pieces
4 medium red bell peppers, seeded and cut into 1 inch squares
1 cup sugar snap peas or snow peas, strings removed
2 cups bok choy, cut in bite-sized pieces
3 cups fresh mushrooms (shiitake, porcini and/or cremini) , stems removed
1 pound fresh spinach
1/2 cup coarsely chopped raw cashews
1 1/4 pounds romaine lettuce, shredded


Marinate the tofu for 30 minutes in the liquid aminos, red pepper flakes and Spike.

While the tofu marinates, combine rice and 1 1/4 cups water in a saucepan. Bring to a boil. Reduce heat and cover. Simmer 30 minutes or until water is absorbed. Set aside.

Preheat the oven to 350 degrees. Toss the marinated tofu with the sesame seeds. Bake the sesame-coated tofu in a nonstick baking pan for 30 to 40 minutes, until golden.

To make the sauce, place the soaked apricots with the soaking liquid, peanut butter, ginger, garlic, VegiZest, vinegar, arrowroot powder, and red pepper flakes in a food processor or high-powered blender and blend until smooth. Transfer to a small bowl and set aside.

Heat water in a large pan and water saute the onion, broccoli, carrots, bell peppers, and peas for 5 minutes, adding more water as necessary to keep vegetables from scorching. Add the bok choy and mushrooms, cover, and simmer until the vegetables are just tender. Remove the cover and cook off most of the water. Add the spinach and toss until wilted.

Add the sauce and stir until all the vegetables are glazed and the sauce is hot and bubbly, about 1 minute. Mix in the cashews and baked tofu. Serve the stir fry over the shredded lettuce along with 1/4 cup rice per person.

This recipe looks harder than it is. It is well worth the time it takes to make it and is great for company.

Variation: Stir-fry beans or small pieces of chicken breast or shrimp with the vegetables.


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