Simple Tofu Stir Fry

So I have been meaning to make a blog post about my meals that I create from my meal prep and finally got around to doing so. I am all done with my summer course and can spend more time blogging a whole lot.

Anyway, as a super busy university student, it is very difficult to find time during the week to actually cook freshly made meals, so meal prep is a good way to go to set myself up well to create delicious meals for the entire week, without being bored.

I changed up my meal prep a little and actually got some inspiration from Mind Over Munch to just chop up fresh vegetables so that I can combine them in different combinations. She also has some more helpful ideas on prepping meals, so don’t forget to check out her page. You can still also take a look at my meal prep page for some ideas

So for this week I had some chopped up peppers, some de-stalked (if that is even a word) broccoli, some pre-packed portions of spinach and some chopped up carrots. I actually just started this but I marinated some tofu in tamari sauce and a little bit of teriyaki sauce so that they will be flavourful when I need them. I usually use it to top my rice cakes or use it in simple recipes like this.


Being the lazy person that I am, I literally don’t need to toss this in the pan and make a stir-fry because I can do all of that with the microwave. This is such a great recipe and it is the perfect combination of sweet and spicy and salty; absolutely fantastic



1-2 cups of cooked rice, any choice

1 cup of spinach

1 cup of bell peppers–green, yellow and red

1 cup broccoli

1/2 cup chopped carrots

Juice of half a lemon

1 tsp tamari sauce

1 tsp garlic chilli sauce (preferably Huy Fong) (add more or less sauce based on spice preference)

For Tofu

1 cup of sliced tofu

2 tsp teriyaki sauce

1 tsp tamari sauce


2 tsp chilli garlic sauce

1 tsp tamari sauce

2 tsp maple syrup

1 tsp soy sauce

If you cant tell I love spicy food. I also have a big sweet tooth so I seize every opportunity to incorporate sweet and all these flavour profiles into my recipes.

If you don’t really care for spice you can completely take out the chilli garlic sauce and use ground black pepper for the same flavour profile minus the heat.

You can also substitute the fresh vegetables (broccoli and carrots) for frozen vegetables, which is certainly what I will be doing at school to stay on budget. But you will not be losing out because the flavour  will generally be the same and still nutritious.

Directions for dressing

  1. Mix all the ingredients in a container and stir well.
  2. I generally like to make this in bulk and keep it in the fridge for meals like this.

Directions for Tofu

  1. Combine all the ingredients in a zip lock bag and make sure the sauce spreads around evenly
  2. leave it in the fridge for it to marinate; it gets better over the course of the week

Directions for stir fry

  1. In my staples blog on rice you can see how I generally cook my rice, and I go in full detail with a couple of tips. So take some time to look through it and make yourself a big batch of rice.
  2. In your portion of rice, add a tsp of the dressing and a squeeze of juice from the lemon, about 1 tsp .IMG_1659
  3. Place the spinach at the bottom of your serving bowl and then put your mixed in rice on top of the bed of spinach. I then arrange my broccoli to one side of the plate.
  4. If your rice is not fresh, sprinkle a little bit of water on top and pop the bowl in the microwave for about 1-1:30 mins to reheat.  If you are using a batch of freshly cooked rice, just place the rice on top and heat the broccoli and spinach separately with a little water and the dressing. I add the spinach and the broccoli because heating it softens it up and makes it easier to eat.IMG_1660
  5. In a separate bowl, mix in the peppers, the chopped carrots,  1 tsp of tamari sauce, 1 tsp of garlic chilli sauce and lemon juice. I like using lemon in my cooking because it kind of tastes salty without all the added sodium so I don’t need to add as much tamari sauce.
  6. Mix up all the ingredients with a sprinkle of water and place it in the microwave with a paper towel on top. The paper towel traps the moisture and softens the carrot and peppers for a cooked texture.                                IMG_1662
  7. When you are done, place the “stir fried vegetables” on top of the rice.
  8. I just place the marinated tofu on top in the end but if you prefer yours a little bit cooked you can certainly add it into the vegetable mix and make sure it doesn’t dry out.IMG_1668
  9. I drizzle the rest of the dressing on top of my plate and sprinkle with sesame seeds (completely optional) for a bit of crunch
  10. I may add a little bit more maple syrup for a sweet taste.

IMG_1672I have also been loving my super quick meals that do not require any other source of heat except the microwave. Definitely a lot more of those recipes soon to come. This is such a simple recipe for me because it makes grabbing a healthy dinner very quick and delicious. People say that meal prepping gets super boring but prepping basic foundation ingredients for different recipes sets you up really well for the rest of the week to create very different meals each day.

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