Sesame Tofu Stir Fry Recipe

March 20, 2021

Sometimes when I’m in a mood for something quick and easy, yet tasty and healthy, I gravitate toward a stir fry. And that’s exactly how I came up with this incredibly easy Sesame Tofu Stir Fry Recipe!

With the soy sauce and sesame oil, this delicious dish draws on Asian flavors guaranteed to please. Plus, it’s ready in just 20 minutes!

But before we dive into the actual recipe, let’s take a moment to discuss what makes this Sesame Tofu Stir Fry Recipe a healthier alternative to what you’ll find at local restaurants.

First, this recipe uses vegetable broth as a base to the marinade/sauce—and here’s why: Studies have found that, in comparison to the bones used for bone broth, vegetables don’t lose their soluble constituents when soaked in water at room temperature.

Interestingly, their membranes are still intact, offering more health benefits and nutritional value. [1]

Moreover, even when they’re cooked, studies have shown that even when they’re cooked, vegetable broths retain more of their nutrients and provide, on average, double the nutritional content of bone-based broths.

Another major ingredient we need to discuss in this Sesame Tofu Stir Fry Recipe is the tofu.

Many of the stir frys you’ll find at your local restaurants feature chicken, beef, or seafood. I choose tofu because I believe animal protein introduces more inflammation into the body and also because tofu has its own nutritional value.

As you may recall, I’ve mentioned before that tofu actually contains all nine essential amino acids your body needs. It’s also rich in iron, calcium, and several other vitamins and minerals.

Additionally, tofu is a great plant-based meat alternative due to its high protein count. Believe it or not, 100 grams of tofu contains an astounding 10.13 grams of protein. [2] That’s about the same as one and a half eggs. [3]

And when it comes to the health benefits of tofu, studies have shown that it can improve cognitive function and relieve menopausal symptoms in women, even reducing hot flashes by up to 50 percent! [4, 5] But that’s not all.

It’s even been shown to support heart health and lower the risk of breast cancer. Amazingly, it’s also been shown to lower the risk of type 2 diabetes by up to 88 percent, making it one of my preferred meat alternatives. [6, 7, 8]

Now that you know what makes this stir fry a great alternative to others out there, let’s take a look at the actual recipe. You’re only 20 minutes away from a great stir fry you’re bound to love!


Sesame Tofu Stir Fry Recipe


Time: 20 minutes

Makes: 2 servings


Sesame tofu stir fry recipe - Dr. Pingel



For the marinade/sauce:

½ cup soy sauce

½ cup vegetable broth

2 teaspoons rice vinegar

1 tablespoon sesame oil

2 teaspoon tapioca flour

Sea salt and black pepper, to taste


For the stir fry:

14 ounces extra-firm tofu; drained, pressed, and cubed

2 tablespoons sesame oil, divided

½ cup diced bell pepper

¼ cup sliced carrots

½ cup shredded red cabbage


For serving:

1 cup cooked brown rice

1 tablespoon sliced green onions

1 tablespoon black sesame seeds (optional)



1. To make the marinade/sauce: In a medium bowl, whisk together the soy sauce, broth, rice vinegar, sesame oil, and tapioca flour until the tapioca is dissolved. Season with the salt and pepper.

Sesame tofu stir fry recipe - Dr. Pingel

2. Place the tofu in a medium bowl. Add the marinade/sauce and toss to combine. Set aside to marinate while the vegetables cook.

Sesame tofu stir fry recipe - Dr. Pingel

3. To make the stir fry: In a sauté pan, heat 1 tablespoon of the sesame oil over medium heat. Add the bell pepper and carrots. Cook for 3 to 4 minutes, stirring occasionally, until barely tender. Remove from the pan and set aside.

Sesame tofu stir fry recipe - Dr. Pingel

4. In the same pan, heat the remaining 1 tablespoon of sesame oil over medium-high heat. Remove the tofu from the marinade and add to the hot pan. Cook for 3 to 4 minutes, tossing occasionally, until golden.

Sesame tofu stir fry recipe - Dr. Pingel

5. Add the cabbage, remaining marinade/sauce, and cooked vegetables to the pan. Stir to combine. Bring to a boil, then reduce the heat to low and cook for 1 to 2 minutes, or until the sauce is slightly thickened.

Sesame tofu stir fry recipe - Dr. Pingel

6. Serve the stir fry tofu and vegetables over cooked brown rice garnished with green onion and sesame seeds (optional).

Sesame tofu stir fry recipe - Dr. Pingel


  • Make it gluten free by subbing tamari or coconut aminos for soy sauce.
  • Be sure to squeeze as much water from the block of tofu as possible. The easiest way to do this is to place the block of tofu between paper towels or clean dish towels. Place something heavy on top and let it drain for about 10 minutes.
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