10 Minute Tofu Spinach Sauté

V VG

Quick and easy meals are my jam! I enjoy cooking, but I also really like eating (and I’m impatient) so I rarely make meals that keep me actively working in the kitchen for more than 30 minutes. If I can make something delicious and healthy in LESS than 30 minutes, even better!

Recipes that take over an hour — ain’t nobody got time for that. 😉

I recently realized that I can make quite a delicious stir-fry in less than 10 minutes. I posted about it on Instagram last week but I think it deserves a full blog post. So here it is.

No, I’m not pulling your leg — you really you can create a hearty meal that satisfies in 10 minutes or less. And there’s no need to worry about something being undercooked because you’re using all plant-based ingredients.

10 Minute Lean & Green Tofu Stir-Fry

Just a little side note: I really like tofu but for various reasons I like to limit my soy consumption to once or twice a week and when I do eat tofu I use Twin Oaks. It’s made locally with organic, non-gmo soybeans and it’s honestly the best tofu I’ve ever had. The texture is extra-firm making it perfect for stir-fries.

10 Minute Lean & Green Tofu Stir-Fry

This recipe is not only quick — it’s got flavor, lean protein and lots of veggies, including over two cups of spinach per serving. Not too shabby.

I have a feeling you’re going to love it!  I mean how could you not? A healthy, quick and easy meal that can be eaten for breakfast, lunch OR dinner is quite the rare find. Enjoy.

10 Minute Lean & Green Tofu Stir-Fry

No ratings yet
This is a pretty light meal. Feel free to add a whole grain like quinoa or brown rice or more veggies to make it a bit more substantial.
Cook Time 10 minutes
Total Time 10 minutes
Servings 2

Ingredients

  • 1/4 cup chopped onion
  • 1/4 cup chopped button mushrooms
  • 8 oz extra-firm tofu, pressed and chopped into bite-size cubes
  • 3 teaspoons nutritional yeast
  • 1 teaspoon Braggs liquid aminos or coconut aminos
  • 4 cups baby spinach
  • 4-5 grape tomatoes, chopped
  • cooking spray
  • sriracha or another hot sauce, for topping (optional)

Instructions
 

  • Spray a non-stick skillet with cooking spray and heat over medium heat. Add onion and mushrooms and sauté until onions are translucent and mushrooms have softened (about 2-3 minutes).
  • Add tofu to the skillet. Toss to combine and cook for 1-2 minutes more.
  • Add your nutritional yeast and liquid aminos to the pan. Stir until everything is well coated.
  • Add spinach and tomatoes. Cook for 3-4 minutes longer, until spinach is starting to wilt a tiny bit. Plate, top with sriracha and serve.

Nutrition

Serving: 1/2 recipe Calories: 202kcal Carbohydrates: 7g Protein: 18g Fat: 11g Fiber: 5g Sugar: 2g

DID YOU MAKE THIS RECIPE?

Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!
This post may include affiliate links. Thank you for your support.

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




    9 comments
    1. Lisa
      April 23, 2018 AT 8:07 pm

      Delicious!

    2. Percy
      October 26, 2016 AT 1:11 am

      Wow, I like puffs how did u fit all that food in your little tummy. By the way good workout.

    3. Alejandro N.
      September 13, 2016 AT 10:36 am

      Hello Brittany! I’m about to make this meal, replacing tofu with chickpeas. One question: if in the instructions you say to sauté vegetables, then why the recipe is called Stir-Fry? Time ago I read they aren’t the same.

      1. Brittany Mullins
        September 13, 2016 AT 12:11 pm

        Hi Alejandro. From what I’ve learned the only real different between sauté and stir-fry is the shape of the pan/skillet/wok you’re using. Both use smaller pieces of food, a little oil and high heat cooking! Either way, this dish will still turn out to be delicious. 🙂

    4. emma @ be mom strong
      March 24, 2014 AT 6:14 am

      Now this is how long a meal should take! Looking forward to today!

    5. Sara @ LovingOnTheRun
      March 23, 2014 AT 9:38 pm

      Yum this look delicious!!

Parchment paper lined with protein balls.

5 SECRETS TO
HEALTHY SNACKING

Eating healthy doesn’t have to be boring!

FREE EMAIL BONUS

GET A 3 DAY CLEAN EATING MEAL PLAN

Subscribe to our list and get your free printable PDF of the 3 Day Clean Eating Meal Plan and Shopping List!

X