Flavorful Low-Sodium Family Meals With Tofu

My girls and my husband really like tofu and I love stir-fry so we often make tofu and stir-fry at our house.  Because they are young we also like to keep the sodium low with out sacrificing the taste.  Below check out my tofu stir-fry recipe for a quick and easy meal that you and your child will enjoy.  I have also included a vegetarian vegetable stir-fried rice recipe. Please let me know if you try them. Thanks!


Soggy tofu is not something that i like to eat so I freeze my tofu so that it will have a more meat-like texture.  I freeze it and then let it thaw out.  After it has thawed I use two saucers to squeeze the water out.  Then I place about a Tablespoon of olive oil in a skillet and cook both sides until they are brown.  It turns out like the the picture looks above. It is also best to season your tofu while it is cooking or to marinate it overnight so that it will fit your taste buds.



  • 1 lb. tofu (extra firm) see tofu cooking tips above, drained & cubed in small square pieces
  • 2 tablespoons of Olive oil
  • 1 clove garlic, crushed
  • 2 slices fresh ginger root (do not use powdered ginger)
  • 1/2 lb. mushrooms, sliced
  • 1 cup of carrots, thinly sliced
  • 1 cup of broccoli tips/ florets, halved
  • 1 cup of  celery chopped


  • 2 tablespoons all natural Bragg Liquid Aminos all purpose seasoning
  • 1/4 tablespoons of honey/ brown sugar
  • 1/4 teaspoon Mrs. Dash Seasoning/ Original blend
  • 1 tablespoons cornstarch. Combine sauce ingredients in a bowl and set aside.


Heat wok or skillet on medium high to high heat. Put 1 tablespoon of oil in pan, add garlic and ginger; stir-fry until browned. Add tofu cubed to seasoned oil, and stir-fry for 5 minutes on each side. Remove tofu and set aside.

Reheat pan with remaining oil. Add, one at a time, carrots, broccoli, celery, and mushrooms. Cook each vegetable for 1 minute before adding the next. Stir constantly. Vegetables should be tender but crisp. Then add tofu. Stir together for about 2 minutes. Stir sauce briefly and then add to pan. Stir until sauce thickens. May be served as a meal over rice or as a side dish.



  • 1/4 cup of chopped onions
  • 2 teaspoons olive oil
  • 2 teaspoons minced ginger
  • 2 garlic cloves, minced
  • 2 tablespoons all natural Bragg Liquid Aminos all purpose seasoning
  • 2 tablespoons of lime juice for an added kick
  • 1/4 teaspoon Mrs. Dash Seasoning/ Original blend
  • 1/4 cup of assorted sweet peppers
  • 3 cups cold cooked brown rice
  • 2 cups frozen mixed vegetables, thawed


  1. In a  skillet, saute onion and sweet peppers in oil until tender. Add ginger and garlic; saute 1 minute longer. Add the Bragg Liquid Aminos, lime juice; bring to a boil. Reduce heat; cook and stir for 2 minutes. Add rice and mixed vegetables; cook and stir over medium heat until vegetables are tender.  Serve and enjoy.

I wrote this blog post while participating in the Mrs. Dash and TwitterMoms blogging program for a chance to get a $50 gift card. For more information on how you can participate, click here

Tofu and Spinach Stir-fry #vegetarian #vegan

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