Tofu stir fry with sunflower seed butter sauce

I know I said I was loving my diabetes rotation a few weeks ago, but now I’ve moved onto my family health team rotation, and I think I’m loving it even more. We see patients with all sorts of issues, so everyday is different and poses new challenges.

Even though every patient is different, I’ve definitely noticed some common trends in our counselling sessions. One of those trends being the dreaded vegetable discussion. Yup, dietitians love to put the spotlight on veggies.

Tofu stir fry with sunflower seed butter sauce

This discussion is sometimes met with resistance, and you know what? I don’t blame my patients. If they were raised on boiled Brussels sprouts and steamed spinach, well it’s no wonder they don’t like them! Loving vegetables is all about finding the best ways to prepare them. Roasted Brussels sprouts, green beans with toasted almonds and a touch of butter, cheesy baked cauliflower… now those are some tasty veggies!

Tofu stir fry with sunflower seed butter sauce

One of my other favourite ways to get in a good dose of vegetables is a stir fry. Especially my signature tofu stir fry with sunflower seed butter sauce that I make at least a few times per month. I first shared the recipe on here a couple years ago, but the picture was ugly and no one reads my old posts anyways. So I thought it was time to drag it out from the archives and give it a touch up.

Tofu stir fry with sunflower seed butter sauce

Tofu stir fry with sunflower seed butter sauce
Prep time
Cook time
Total time
A vegan and gluten free tofu stir fry made with a delicious nut free sunflower seed butter sauce.
Yield: 1 serving
  • 1 tsp grapeseed oil
  • 1 cup tofu cubes
  • ¼ cup sliced onion
  • 1 medium carrot, sliced
  • ½ red pepper, chopped
  • 1 cup broccoli florets
  • 1 tbsp sunflower seed butter
  • 1 tsp lime juice
  • ½ tsp tamari
  • 2 tsp hot water
  • 1 cup cooked short grain brown rice
  1. Make the sunflower seed butter sauce by whisking together the sunflower seed butter, lime juice, tamari, and water in a small dish. This may take a bit of effort, but it will eventually become smooth. Add more hot water to thin if necessary.
  2. Spray a frying pan with oil and let it get hot, then place the tofu in the pan and cook until golden brown. Flip over and cook the other side until it is golden brown as well. Remove from the pan and put aside.
  3. Heat up 1 tsp grapeseed oil in the pan, then add the onions and carrots. Saute for about 3-4 minutes then add the red pepper. Cook for another 3 minutes then add the broccoli. Once broccoli is steamed through, add the tofu back to the pan along with the sunflower seed butter sauce, stirring to coat all the ingredients. Serve on top of warm brown rice.
Cooking time does not include time needed to cook the rice.

Tofu stir fry with sunflower seed butter sauce

Sometimes I make a single serving of the sunflower seed butter sauce at a time, but other times I’ll double or quadruple it. The leftover sauce will keep for about a week in the fridge and tastes great as a dip or sauce for cooked veggies. With the help of a little extra flavour like this, it’s definitely not hard to get your 5 a day!

What is your favourite vegetable dish?


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24 Responses to Tofu stir fry with sunflower seed butter sauce

  1. um YUM! i love stir fry because they’re so easy, so versatile, and you can do so much with them!!

  2. I made tofu stir fry last night!!! To me there eis nothing better than roasted veggies!

  3. What a wonderful recipe! I’ve been totally grossed out by meat lately and have been looking for some vegetarian recipes, so this is perfect!

  4. Sun flower seed butter is one of my favorite types of nut/seed butter! Makes for a great sauce too! So flavorful!

  5. Stir fry is one of my favorite week day meals. So easy and I can literally just throw in whatever I have in the fridge. I love that you have sunflower seed butter in the sauce! Sounds delish!

  6. I still need to pick up some sunflower seed butter and give it a try sometime. And I defintiely agree that stirfries are an awesome way to get some veggies in! Eric only really likes veggies roasted or in stirfries, so I tend to make the latter once a week or so.

  7. Looks amazing!

    I love hearing about your experience counselling people- I am headed for some similar struggles as well I’m sure. But also similar successes and general love for the job :)

  8. I rarely make stir fry and I have no clue why! I need to start with this recipe this weekend. Looks delicious.

  9. Oh that sauce sounds awesome! I’ll have to give it a try…gives me an excuse to buy sunflower seed butter ;) I think my favorite way to eat veggies these days is roasted in either olive or coconut oil….so good and flavorful! Definitely helped change my former perception of veggies as gross :P

  10. This is my kind of meal! I think that putting tofu in stir-fries is probably my favorite way to eat it :).

  11. I haven’t had a stir fry in ages- thanks for the reminder ;)

    I love roasted vegetables, EXCEPT broccoli- I swear it tastes best microwaved for ages until it looses all its nutrients. :p

  12. Sunflower seed butter makes the BEST stir-fry addition! I actually just won a giveaway on Arman’s blog for a free jar, so I think I might be whipping this up pretty soon!

    I totally agree with you on the veggies! People just have to realize that there is so much you can do with them…they don’t have to be unseasoned and mushy! And I swear, my world was forever changed once I learned how to roast veggies!

    • Chelsea

      So jealous you won that giveaway! I hope you like this if you try it.

      And ditto on the roasted veggies – it totally changed my view of veggies. They went from being a boring but necessary component of dinner to something I actually enjoy eating!

  13. Agreed! Stir-fries are a great way to get in your veggies. I honestly love big salads. Mixing up how you cook and prepare veggies definitely keeps it interesting (baking, roasting, sauteing, steaming, etc.)

  14. This is seriously one of my favourite dishes to make, and I have a feeling it has to do with the fact that the sun butter sauce is absolutely amazing.

    As for veggies, there aren’t many that I don’t like so it’s hard to choose just one dish. Does roasted kabocha count as a dish? Because that’s the one I’m currently still super obsessed with :mrgreen:

  15. Yep. I always say that people who don’t like veggies just don’t know how to prepare them. I used to be that way. I was raised on things like canned beans & peas, so… eventually when I started cooking for myself, my mind was blown when I knew how to make food taste amazing.

  16. Mmm, I’ve been looking through your recipes and this is one I am trying on my days off next week!
    Sunbutter is my favorite!

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