Tofu and Summer Squash Stir Fry is a delicious and easy-to-make dish that brings together the rich texture of tofu and the vibrant flavors of summer squash in a savory stir fry.
As we get closer to October, it’s that time of year when we have to say goodbye to summer. Although I do love fall – especially with the leaves changing color and everything smelling like pumpkin spice – it’s always hard to accept that summer is really over. I’m definitely going to miss the lazy afternoons spent lounging in the sun, and the complete lack of schoolwork. But even more than that, I’m going to miss the abundance of fresh produce! I envy anyone who lives somewhere warm enough to grow fruits and vegetables year-round. Here in Ohio, farmers’ markets are pretty much nonexistent after October, and we all know that local produce tastes best.
This summer, my neighbor had a very successful garden that yielded tons of zucchini and summer squash. She had so much that she gifted us an enormous cardboard box full of it! Because of this, I spent countless hours experimenting with summer squash, which brings us to today’s recipe: tofu and summer squash stir fry! I came up with this recipe one night when I needed a quick, simple meal, and I was trying to use up the summer squash in our house. It only uses 5 ingredients (not including the rice or scallions), and it’s one of the fastest meals I’ve ever made. I used a microwaving technique to quickly drain a block of tofu since the traditional pressing technique takes hours.
The dish was so easy to make that I continued making it almost every night for about a week! As far as the taste goes, it’s been tried and approved by myself and 3 others, 2 of whom are omnivores. All in all, I’d say this is the perfect meatless meal for a night when you don’t have a lot of time to cook!
How to Make Tofu and Summer Squash Stir Fry
Ingredients
For the Tofu:
- 7.5 oz (1/2 package) extra firm tofu
- 2 tsp avocado oil
- 1 tbsp low sodium soy sauce
For the Summer Squash:
- 2 1/2 cups yellow summer squash chopped
- Crushed red pepper flakes to taste
- 1 tsp low sodium soy sauce
Other Ingredients:
- 2 cups cooked rice
- 2 tbsp thinly sliced scallions for garnish
Instructions
For the Tofu:
- Wrap the tofu in a clean kitchen towel and gently squeeze out as much moisture as possible.
- Cut the tofu into 16 cubes and place on a microwave-safe plate lined with several paper towels.
- Microwave on high for one minute, change the paper towels, and microwave for another minute.
- Add the avocado oil to a large pan and place over medium-low heat.
- Add the cubed tofu and the soy sauce to the pan and cook, turning the tofu pieces over continuously to ensure they get crispy on all sides. Remove tofu from the pan and set aside.
For the Summer Squash:
- Add summer squash, crushed red pepper, and soy sauce to the empty pan.
- Cook over medium heat for 3-4 minutes, or until squash is cooked through.
- Return tofu to the pan and stir to combine. Remove from heat.
To Serve:
- Add 1 cup cooked rice to a bowl or plate along with 1/2 of the stir fry.
- Garnish with 1 tbsp sliced scallions and enjoy!
Tips
Crispy Tofu Trick: Achieve crispy tofu by pressing out excess moisture. Squeeze the tofu with a kitchen towel before cooking for better flavor absorption and texture.
Quick Cook for Fresh Squash: Preserve the crunch of summer squash by cooking it quickly over medium heat (3-4 minutes). This maintains its vibrant color and flavor in the stir fry.
FAQ
Can I use other types of tofu for this stir fry?
- Yes, while extra firm tofu is recommended for its ability to hold its shape, you can experiment with firm or super firm tofu based on your preference.
Is there a substitute for avocado oil?
- Certainly, you can use other cooking oils like vegetable or olive oil as a substitute for avocado oil.
How do I prevent the tofu from sticking to the pan?
- Ensuring the pan is well-heated and using a non-stick pan or well-seasoned cast-iron skillet can help prevent sticking. Additionally, flipping the tofu cubes gently during cooking aids in even browning.
Can I add more vegetables to the stir fry?
- Absolutely! Feel free to customize the stir fry by adding your favorite vegetables such as bell peppers, broccoli, or snap peas for added variety and nutrition.
What’s the best way to reheat leftovers?
- To reheat, use a microwave or a pan on the stovetop. Add a splash of water to maintain the dish’s moisture, and stir occasionally for even reheating. Adjust seasonings as needed.
Tofu and Summer Squash Stir Fry
Course: MainCuisine: American, Japanese, VeganDifficulty: Easy2
servings10
minutes15
minutes383
kcalToday’s stir fry recipe is one of the quickest and easiest meals you’ll ever make! This post also includes a tip for how to extract the water from tofu without pressing it for hours.
Ingredients
- For the Tofu
7.5 oz (1/2 package) extra firm tofu
2 tsp avocado oil
1 tbsp low sodium soy sauce
- For the Summer Squash
2 1/2 cups yellow summer squash chopped
Crushed red pepper flakes to taste
1 tsp low sodium soy sauce
- Other Ingredients
2 cups cooked rice
2 tbsp thinly sliced scallions for garnish
Directions
- For the Tofu
- Wrap the tofu in a clean kitchen towel and gently squeeze out as much moisture as possible.
- Cut the tofu into 16 cubes and place on a microwave-safe plate lined with several paper towels.
- Microwave on high for one minute, change the paper towels, and microwave for another minute.
- Add the avocado oil to a large pan and place over medium-low heat.
- Add the cubed tofu and the soy sauce to the pan and cook, turning the tofu pieces over continuously to ensure they get crispy on all sides. Remove tofu from the pan and set aside.
- For the Summer Squash
- Add summer squash, crushed red pepper, and soy sauce to the empty pan.
- Cook over medium heat for 3-4 minutes, or until squash is cooked through.
- Return tofu to the pan and stir to combine. Remove from heat.
- To Serve
- Add 1 cup cooked rice to a bowl or plate along with 1/2 of the stir fry.
- Garnish with 1 tbsp sliced scallions and enjoy!
Notes
- Achieve crispy tofu by pressing out excess moisture. Squeeze the tofu with a kitchen towel before cooking for better flavor absorption and texture.