Tofu Stir-Fry Recipe – Green Beans & Bok Choy Indian Style

Last Updated on 2 months by Neha Deshmukh

Tofu Stir-Fry Recipe – Green Beans & Bok Choy Indian Style

Hey everyone! If you’re anything like me, you’re always on the lookout for quick, healthy, and flavourful weeknight meals. This tofu stir-fry with green beans and bok choy is exactly that. It’s a little bit Indian-inspired, a little bit Asian-inspired, and 100% delicious. I first made this when I was trying to incorporate more plant-based protein into our diet, and it quickly became a family favourite. Let’s get cooking!

Why You’ll Love This Recipe

This isn’t your average stir-fry. We’re taking the best of Indian flavours – warm spices, a touch of tang, and vibrant colours – and tossing them with crispy tofu, crunchy green beans, and tender bok choy. It’s ready in under 30 minutes, it’s packed with nutrients, and it’s seriously satisfying. Plus, it’s super adaptable to whatever veggies you have on hand!

Ingredients

Here’s what you’ll need to make this amazing tofu stir-fry:

• 1 block firm tofu
• 2 bunches bok choy (chopped, green and white parts separated)
• 1 cup handful green beans (cut into 1-inch lengths)
• 1 medium onion (finely sliced)
• 1 small tomato (finely chopped)
• 1 tbsp tomato paste
• 0.5 tsp tamarind concentrate
• 2-3 garlic cloves (finely chopped)
• 0.5 tsp red chilli powder
• 1 tsp coriander powder
• 0.25 tsp turmeric powder
• 2 tbsp light cooking oil
• Salt to taste

Ingredient Notes

Let’s talk ingredients! A few things will really make this recipe shine:

• Firm Tofu: This is key. You want firm or extra-firm tofu that will hold its shape when stir-fried. Soft or silken tofu will just crumble. Pressing the tofu before cooking helps get it extra crispy too!
• Tamarind Concentrate: Don’t skip this! It adds a lovely tangy depth that really elevates the flavour. It’s a staple in Indian cooking. You can usually find it in Indian grocery stores or online.
• Spice Blend: The combination of red chilli powder, coriander powder, and turmeric is classic Indian flavour. Feel free to adjust the red chilli powder to your spice preference. I like to use Kashmiri chilli powder for a vibrant colour and mild heat.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Heat 1 tsp oil in a non-stick wok. Fry tofu cubes until golden and slightly crispy. Set aside.
2. Add the remaining oil to the wok. Sauté the garlic and onions until they’re soft and lightly browned – this builds a lovely flavour base.
3. Stir in the red chilli powder, coriander powder, and turmeric. Fry for about 30 seconds, until you can really smell the spices releasing their aroma. This is important – it “blooms” the spices and makes them more flavourful.
4. Add the chopped tomatoes and salt. Cook until the tomatoes soften, about 2-3 minutes.
5. Mix in the tomato paste and tamarind concentrate. Cook until the mixture thickens and the oil starts to separate from the sides – this means the flavours are really coming together.
6. Add the green beans and fried tofu. Stir-fry for 5-7 minutes, until the beans are tender-crisp. You want them to still have a bit of bite.
7. Finally, toss in the bok choy – add the white parts first, then the greens. Cook until the bok choy is wilted, just a minute or two. Serve immediately and enjoy!

Expert Tips

• Press the Tofu: Seriously, don’t skip this step! It removes excess water and helps the tofu get nice and crispy. Wrap the tofu in paper towels and place something heavy on top for about 20-30 minutes.
• High Heat is Your Friend: Stir-fries are best cooked over high heat. This helps the vegetables stay crisp and prevents them from steaming.
• Don’t Overcrowd the Wok: If you’re making a large batch, cook in stages to avoid overcrowding the wok. This will ensure everything cooks evenly.

Variations

This recipe is super versatile! Here are a few ideas to customize it:

• Vegan Adaptation: This recipe is already naturally vegan! Just double-check your tamarind concentrate to ensure it doesn’t contain any hidden animal products.
• Spice Level Adjustment: My family likes a little kick, but you can easily adjust the spice level. Use less red chilli powder for a milder flavour, or add a pinch of cayenne pepper for extra heat.
• Gluten-Free Option: If you’re gluten-free, use tamari instead of soy sauce (though this recipe doesn’t call for soy sauce, it’s good to know for future stir-fries!).
• Quick Weeknight Version: Short on time? Use pre-cut veggies and pre-pressed tofu to save even more time. My friend Sarah does this all the time when she’s busy!

Serving Suggestions

This tofu stir-fry is delicious on its own, but it’s also great served with:

• Steamed rice (basmati is my favourite!)
• Warm roti or naan bread
• A side of raita (yogurt dip) to cool things down

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a wok or microwave. It’s best enjoyed fresh, but leftovers are still tasty!

FAQs

Let’s answer some common questions:

• Is this tofu stir-fry better with soft or firm tofu? Definitely firm! Soft tofu will fall apart during stir-frying.
• Can I use frozen green beans in this recipe? Yes, you can! Just make sure to thaw them completely and pat them dry before adding them to the wok.
• What is tamarind concentrate and where can I find it? Tamarind concentrate is a sour and tangy paste made from the tamarind fruit. You can find it in Indian grocery stores or online.
• Can I add other vegetables to this stir-fry? Absolutely! Bell peppers, carrots, broccoli, and mushrooms would all be great additions.
• How can I adjust the spice level of this dish? Reduce or increase the amount of red chilli powder. You can also add a pinch of cayenne pepper for extra heat.
• What is the best way to prepare the tofu for stir-frying? Press the tofu to remove excess water, then cube it and fry it until golden and crispy.

Enjoy this flavourful and healthy tofu stir-fry! I hope it becomes a regular in your kitchen, just like it has in mine. Let me know in the comments if you try it and what you think!