• Janki T. Patel, PharmD

Sticky Orange Tofu Stir Fry

Updated: May 23, 2020

Total Serving: 4

Total Time: 20 minutes


1 block of tofu

1 tBsp of rice flour or cornstarch

1 cup of brown rice

1/2 cup quinoa

For the sauce:

1 finely diced jalepeño

2-3 tBsp of tamari sauce

2 tBsp maple syrup

Juice of one large orange + 1 tsp of orange zest

2 finely diced garlic cloves

1 tsp of sriracha or your favorite hot sauce

2 tBsp sesame seeds

1 tBsp grated fresh ginger

2-3 tBsp of rice flour

1 tsp of apple cider vinegar

For the Stir Fry:

Bell peppers of choice (I used one orange bell pepper, and 4-5 mini tri-colored peppers)

1 cup of broccoli


1) Soak brown rice and quinoa in ~3-4 cups of water for ~1- 4 hours. Then drain, rinse, and add the same amount of water to boil the brown rice and quinoa until cooked.

2) Cut the tofu into triangles and coat with rice flour mixture.

3) On a non-stick pan cook the tofu until golden brown and crispy.

4) Meanwhile, combine all the ingredients for the sauce into a bowl. Mix and set aside.

5) Add in the chopped peppers to the pan of cooked tofu and let it cook until slightly caramelized.

6) Add in the sauce mixture to the tofu and peppers. If you need it, add ~1/4 cup of water to the pan to loosen the sauce.

7) Let all the flavors marinate and simmer at a low heat for 5 minutes or until ready to serve.

8) Service over the bed of brown rice and quinoa.


*Garnish with toasted sesame seeds and thinly sliced spring onions cut at the diagonal.

*This dish works best with veggies that have a crunchy texture (hence the mini bell peppers and broccoli but of course the veggie options you can use are endless! I made this once with zucchini and that texture was slightly softer in comparison..but still delicious! I imagine snap peas and edamame would be great in this!

*I like a variety of grains to soak up the sauce. However, you may opt to choose white rice or brown rice alone versus the addition of quinoa.

*The rice and quinoa do not have to be soaked prior to cooking, however this does reduce the time needed to cook the grains. Also, soaking allows for the breakdown of some of the harder to digest components (phytic acid, oligosaccharides) and ultimately makes the nutrients (i.e. zinc, minerals) easier to be absorbed by our body.


*I used extra firm organic tofu, quick cooking brown rice, and white quinoa.

*If you want more "tang", add ~1 tsp more of apple cider vinegar or lemon/lime juice.

*If you want it a little more sweeter to complement the orange, add a 1 tsp more of maple syrup.

*The rice flour coating on the tofu is optional. It just provides for a crisper coating.

*This dish is naturally gluten-free. If preferred, regular soy sauce can be used instead of tamari.