Tofu and Veggies with Maple Barbecue Sauce

By Logo inline

Nestled in the foothills of the Green Mountains, Mary’s Restaurant is an idyllic retreat in Bristol, Vermont. Chef-owner Doug Mack works with farmers to highlight seasonal ingredients on his menu. He keeps vegetarian diners happy with this untraditional stir-fry, which jazzes up tofu with a zesty sauce.

Tofu and Veggies with Maple Barbecue Sauce
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 75 minutes (45 minutes prep)

  • 2 teaspoons canola oil

  • 1 small onion , finely chopped

  • 5 cloves garlic , minced

  • 3/4 cup reduced-sodium ketchup (see Tip)

  • 3/4 cup cider vinegar

  • 1/2 cup Southern Comfort liqueur or apple juice

  • 1/4 cup maple syrup

  • 1 tablespoon Dijon mustard

  • 1 tablespoon Worcestershire sauce or reduced-sodium soy sauce

  • 1 1/2 teaspoons hot sauce

  • 14 ounces extra-firm tofu , preferably water-packed

  • 4 teaspoons canola oil , divided

  • 1 cup broccoli florets

  • 1 cup cauliflower florets

  • 1 cup sliced mushrooms (3 ounces)

  • 1 cup grated carrots (2 medium)

  1. To prepare barbecue sauce: Heat oil in a medium saucepan over medium-low heat. Add onion and cook, stirring often, until softened but not browned, 3 to 5 minutes. Add garlic, ketchup, vinegar, Southern Comfort (or apple juice), maple syrup, mustard, Worcestershire sauce (or soy sauce) and hot sauce and bring to a simmer. Reduce heat to low and simmer, uncovered, stirring occasionally, until thickened, about 30 minutes. Let cool for about 10 minutes. Transfer to a food processor or blender and puree until smooth. (Use caution when blending hot liquids.)

  2. To prepare tofu and veggies: Drain and rinse tofu; pat dry. Cut into 1-inch cubes. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook, turning from time to time, until browned on all sides, 5 to 7 minutes. Transfer to a plate.

  3. Add the remaining 2 teaspoons oil to the pan. Add broccoli, cauliflower, mushrooms and carrots; cook, stirring often, until just tender, about 4 minutes. Add 1/2 cup of the barbecue sauce and bring to a simmer (refrigerate the remaining sauce for another use). Stir in tofu and serve.

Tip: We recommend using reduced-sodium ketchup whenever possible. Look for it in your supermarket.

Nutritional Facts

Serving Size
1 cup
19 g
10 g
Saturated Fat
1 g
11 g
0 mg
Dietary Fiber
3 g
587 mg
108 mg
4 servings
1 cup each
1/2 other carbohydrate
1 vegetable
1 medium-fat meat
1 fat
Vitamin A
106% daily value
Vitamin C
63% dv
21% dv
17% dv
15% dv

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

eatingwell dinner american healthy weight heart healthy low carbohydrate low calorie low cholesterol low saturated fat low sodium high calcium high potassium diabetes appropriate spring summer fall winter all seasons saute stir-fry main dish vegetarian soy vegetables alcohol vegan gluten free soy/tofu memorial day fathers day july 4th labor day easy