Tofu & Vegetable Stir-fry with Cilantro Garlic Sauce
Looking for a delicious and nutrient-dense way to support your bones? This Tofu & Vegetable Stir-Fry with Cilantro Garlic Sauce is more than just a satisfying dinner—it’s a meal with purpose. Designed to deliver a wide range of bone-supportive nutrients, this colorful stir-fry features crisp vegetables, golden tofu, and fluffy quinoa, all brought together with a bright, herb-infused cilantro-garlic sauce.
Tofu, a plant-based protein rich in calcium and isoflavones, helps protect bone density—especially important for women in midlife and beyond. Paired with quinoa, a magnesium-rich whole grain that also provides complete protein, this dish offers a strong nutritional foundation for skeletal health. The medley of vegetables—broccoli, zucchini, carrots, bell peppers, onion, and celery—adds not only crunch and flavor, but also vitamin K, vitamin C, and antioxidants that play a role in collagen formation and reducing inflammation, two key components in long-term bone strength.
The cilantro-garlic sauce ties it all together with zesty brightness and detoxifying benefits. Cilantro contains plant compounds that support healthy detoxification, while garlic and ginger bring anti-inflammatory properties that benefit both bone and overall health.
Whether you're rebuilding strength, preventing age-related bone loss, or simply choosing meals that nourish deeply, this stir-fry is a flavorful, everyday way to care for your bones—one bite at a time.
Tofu & Vegetable Stir-Fry with Cilantro Garlic Sauce
Ingredients
- 2 tbsp tamari or coconut aminos
- 1 tbsp lime juice (or rice vinegar)
- 1 tbsp olive oil or toasted sesame oil
- 1 clove garlic, minced
- ½ tsp fresh grated ginger
- 1 tbsp chopped cilantro stems
- Optional: 1 tsp maple syrup for balance
- Optional: a pinch of chili flakes or ¼ tsp ground cumin for extra depth
- ½ cup fresh cilantro leaves, packed
- 2 tbsp tamari or coconut aminos
- 1 tbsp lime juice or rice vinegar
- 1 tbsp maple syrup
- 1 tbsp toasted sesame oil
- 1 clove garlic, minced
- 1 tsp fresh ginger, grated
- 1–2 tbsp water (as needed to thin)
- Pinch of sea salt
- Optional: ½ small jalapeño
- 1 block (14 oz) firm or extra-firm tofu, pressed and cubed
- 1 tbsp arrowroot starch or cornstarch (optional, for crisping tofu)
- 1 tbsp avocado oil or sesame oil
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 medium carrot, thinly sliced or julienned
- ½ red onion, sliced
- 1 small zucchini, halved and sliced
- 1 stalk celery, thinly sliced
- 2 cups cooked quinoa, for serving
Instructions
- Press tofu by placing the tofu on a plate and top with paper towels or a clean kitchen cloth. Add a heavy weight such as a cast iron pan or some books on another plate. Let it press for at least 30 minutes to remove excess moisture. The longer it sits the firmer it will be.
- Whisk marinade ingredients together in a shallow dish or container.
- Cube the tofu and add to the dish with the marinade. Toss gently to coat all pieces.
- Marinate covered in the fridge for 30 min to 8 hours, stirring once or twice for even flavor.
- Make the sauce in a blender or food processor, blending all Cilantro-Garlic Sauce ingredients until smooth. Taste and adjust with more lime, salt, or water to desired consistency. Set aside.
- Remove the cubed tofu from the marinade and toss with starch. Pan-fry in oil over medium-high heat until golden (6–8 min). Remove and set aside.
- Add a bit more oil to the pan. Stir-fry onion, carrot, and celery for 2 minutes. Add broccoli, zucchini, and pepper. Cook until just tender, ~4–5 min.
- Return tofu to the pan with veggies. Pour in the blended sauce and stir gently to coat everything. Cook 1–2 minutes, just until heated through.
- Spoon over warm quinoa and top with extra cilantro, lime wedges, or sesame seeds if desired.