Tofu and veggie stir-fry

Heart Smart Low Sodium

Farro, a type of wheat, contains fiber, protein, iron, magnesium, zinc and B vitamins ― a great recipe for a healthy heart and immune system!


6 cloves garlic
1 1/2-inch ginger root, peeled and sliced
2 tablespoons honey
1/4 cup low-sodium soy sauce
1/2 cup low-sodium vegetable broth
1/4 cup apple cider vinegar
6 tablespoons canola oil, divided
1 1/2 cups farro, rinsed and drained
4 cups water
14 ounces lite extra-firm tofu
1 1/2 cups broccoli florets
2 medium carrots, sliced thinly lengthwise
1 1/2 cups cauliflower florets


  1. Blend together garlic, ginger root, honey, soy sauce, vegetable broth, apple cider vinegar and 4 tablespoons (1/4 cup) canola oil until smooth. Set aside.
  2. In a medium saucepan, combine farro and water over high heat. Stir, bring to a boil and then turn down heat. Cover and allow to simmer for 25 to 30 minutes. Meanwhile, use paper towels (pressing) to remove water from tofu slices. Wait for several minutes and repeat. Then cut each tofu slice into 9 cubes.
  3. In a large skillet, heat remaining oil over medium heat. Add tofu and stir. Cook for 3 to 5 minutes or until lightly browned.
  4. Add broccoli, carrots and cauliflower to skillet with 1/4 cup sauce (made instep 1). Stir and cook for 3 to 5 minutes or until vegetables are crisp and tender. Add remaining sauce and cook for 1 minute or until heated through. Enjoy warm over farro.

Makes 6 servings

Recipe contains: wheat, soy

Carb choices per serving: 3

First Published: 08/20/2018
Last Reviewed: 08/20/2018

Tofu and Veggie Stir-Fry Recipe
Buy apple cider vinegar “with the mother” as you shop for your ingredients. Why? It contains live bacteria that helps to build a healthy gut!