Superfood Stir-Fry

Total Shares 73

Sick season is here – who isn’t fighting something, right?  In my head, sick season = soup, lots and lots of soup!

All I seem to be eating over the last couple of weeks are soups.  I, seriously, have been making soups non-stop.  I think my family is one pot of soup away from hiding all of our soup bowls and spoons.

In the interest of keeping my soup bowls in the cabinets, I decided it was time to make a meal that could be eaten with something other than a spoon.  Enter the super-foods stir-fry–delicious and with just  the right combination of super-foods.  You know, those foods that give your immune system a boost and help stave off those grimy germs and runny noses that are circulating this time of year.

This stir fry is great – not only does it have a beautiful array of fresh, seasonal veggies but also a tangy sauce with just enough kick to keep your sinuses clear and your belly happy.   I always recommend trying to buy local, organic produce whenever possible, but especially this time of year when you want to support your immune system to the max – the less the veggies have to travel, the more nutrients make it to your plate!


  • Since I don’t eat rice with stir-fry. I made this for 4 big servings at 7 Points Plus each.  If you want rice, I suggest dividing this up into 6 servings (at 5 Points Plus each) and having a 1/2 cup of steamed brown rice.  Yes, I know I am strange but I just love veggies so much I don’t want to ‘waste’ the Points on the rice! lol
  • You can refrigerate and reheat this recipe, but it’s not as good as when first cooked.
  • If you want to learn how to easily remove stems from mushrooms, read this.
  • Same thing with kale, read this recipe to learn how to easily remove the stems.

4.0 from 1 reviews
Superfood Stir-Fry
7 Points Plus per serving -- Recipe Makes 4 Servings -- Individual Serving is ¼ finished dish
Serves: 4
  • 1 tablespoon canola oil or coconut oil
  • 4 cloves garlic
  • 6 scallions, whites and greens separated
  • 2" piece ginger root, peeled
  • 2 small stalks celery (or 1 large), cleaned and cut into thin half moons
  • 8 ounces mushrooms, cleaned, stems removed, cut into thick slices
  • 6 ounces broccoli florets, cut into bite sized pieces
  • 1 medium yellow onion, cut into wedges
  • 1 small head kale, washed, stems removed, cut into bite sized pieces
  • 1 pound super firm tofu, cut into cubes
  • ¾ cup vegetable broth or water
  • ¼ cup low sodium soy sauce (or tamari)
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon agave nectar
  • 1 teaspoon toasted sesame oil
  • 1 teaspoon Sriracha
  • ¼ teaspoon crushed red pepper flakes
  • 3 tablespoons cornstarch
  • ¼ cup hot water
  1. Grab tofu. and drain if necessary. Cut into cubes. I like my tofu cubes on the larger side but feel free to cut to your liking. I don't suggest less than 1" pieces.
  2. Place cut tofu in container and add broth, soy sauce, vinegar, agave, sesame oil, Sriracha and red pepper flakes. Cover, shake to mix and set aside. (Yes, you can mix the ingredients in a separate container until well combined and pour them over tofu instead of shaking. I am lazy and like to keep the steps small and easy, I'm not too concerned about this extra firm tofu breaking.)
  3. Separate scallion greens from whites. Slice greens with your knife on an angle into large pieces, about 3".
  4. Toss garlic, ginger and scallion whites into food processor. Pulse a couple of times. Set aside.
  5. Peel onion and cut in half. Slice each half in half and then half again.
  6. Peel the onion layers to get individual wedges.
  7. Cut broccoli florets into bite size pieces
  8. Wash kale, remove stems and cut into bite sized pieces.
  9. Clean mushroom caps, remove stems and cut into thick slices.
  10. Wash celery and cut into thin half moons.
  11. Mix cornstarch with hot water.
  12. Prep work done!
  1. Heat a large skillet or Wok over high heat. Add oil and when hot, toss in garlic, scallion (whites) and ginger, cook for 30 seconds stirring constantly.
  2. Toss in tofu and marinade. along with kale and mushrooms. . Cover and cook 3 to 4 minutes.
  3. Add celery and broccoli. Cook for 2 to 3 minutes, stirring occasionally.
  4. Now toss in onion and scallions greens. Turn to medium heat and, stir and cover. Cook 2 to 3 more minutes until onion wedges are just tender but still crunchy.
  5. Now pour in cornstarch mixture and mix well.
  6. Let cook until thick, just a couple of minutes.
  7. Serve immediately over rice (or not!) and Enjoy!


Total Shares 73 is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to


Leave a Reply

Your email address will not be published. Required fields are marked *

Rate this recipe:  

CommentLuv badge

Notify me of followup comments via e-mail. You can also subscribe without commenting.