Select Page

Pam's Delicious and Healthy Vegetable Stir-Fry
  • Appetizers
  • Dairy Free
  • Diabetic Friendly
  • Gluten Free
  • Vegan
  • Vegetables
  • Vegetarian

1 Tablespoon organic coconut oil
4 ounces firm tofu, drained, pressed, and cut into 1-inch cubes
1/2 teaspoon sea salt
2 garlic cloves, minced
1/2 teaspoon red pepper flakes
1/2 medium red onion, finely chopped
8 shiitake mushrooms, stemmed and thickly sliced
1/4 head cauliflower, cut into small florets
3 asparagus spears, trimmed and thinly sliced
1/4 cup chopped fresh basil
1 teaspoon liquid amino acids, such as Bragg's (optional)


1. Heat 1 teaspoon of the oil in a wok or large cast-iron pan over medium-high heat. When hot, add the tofu and 1/4 teaspoon of the salt and stir-fry until evenly brown, 3-4 minutes. Add the garlic and red pepper flakes and cook with the tofu for 2 minutes, stirring constantly so that the garlic doesn't burn. Transfer the tofu and garlic to a plate and set aside.
2. Put the pan back over medium-high heat and add the remaining 2 teaspoons of oil. Add the onion to the pan and stir-fry until soft, 2-3 minutes. Add the mushrooms, cauliflower, and asparagus and season the vegetables with the remaining 1/4 teaspoon salt. Cook, stirring frequently, until the cauliflower is just cooked through, 6-8 minutes.
3. Turn off the heat and sprinkle in the basil and amino acids, if desired. Add the reserved tofu and garlic back to the pan and toss everything together.
4. Spoon the stir-fry onto a platter and serve while hot. Any leftover stir-fry can be refrigerated for up to 4 days.

Do you have a funny or interesting story about your recipe

This is the BEST dish to make when you're hungry because it required little prep time, cooks quickly and is wholesome and filling. A stir-fry can be made with practically any foods that you love that are hanging out in your fridge. With this recipe, ginger would be a fantastic addition. If you need crunch, add nuts. Dr. Mark Hyman's group loved my recipe so much, that they featured it on the first page of the entrees section (Advanced Plan) of The Blood Sugar Solution Cookbook.

Submitted By:Pam Bilfeld