Pacific Wellness Toronto News

Seasonal Recipe: Pacific Rim Stir Fry

Seasonal Recipe
Pacific Rim
Stir Fry
Susan Oi-kwan Wong, D.Ac

Tofu is a soybean based food that has been made in China for thousands of years.  With a high nutritional content of protein and calcium, tofu (made with non- genetically modified soybeans) is an excellent addition to your daily cuisine.

As tofu absorbs many flavours of spices and marinades, it is complementary to many dishes.  That’s why there are many different ways tofu can be prepared.  Tofu can be prepared in a “silken” form, in which it has a softer and smoother texture making it great for desserts (like vegan baking).  It can also be prepared as a “firm” form, where it is denser and holds its shape well.  This makes firm tofu well suitable for being fried, steamed, baked or grilled, as a meat alternative.

As tofu gains popularity in our Western culture, tofu is available in many markets.  But make sure to use fresh bean curd quickly, as it can go bad.

Pacific Rim Stir Fry


  • 1 Package Medium Firm Tofu, well drained and cut into ½” cubes
  • 2 tbsp Vegetable oil
  • 1 clove Garlic, chopped
  • ¼ cup Onion, chopped
  • ½ cup Green and/ or red peppers, chopped
  • ½ cup snow peas
  • 1½ tbsp Black bean sauce (can buy a small package in the supermarket)
  • 1½ tsp Light soy sauce
  • 1 tsp Fresh ground chili (option)
  • ¼ cup Water
  • 1 tsp Sesame oil
  • Cornstarch solution: 1 tbsp. Cornstarch 1½   tbsp Water


  1. Heat the vegetable oil in a wok or frying pan over medium heat.
  2. Add garlic and stir-fry until you begin to smell aroma.
  3. Add onion, peppers, and snow peas and then stir fry for 1 minute.
  4. Add firm tofu and continue to stir fry gently for 1-2 minutes until tofu is heated through (do not overcook).
  5. Add your black bean sauce, soy sauce and ground chili.  Mix well.
  6. Then stir in ¼ cup water, letting it simmer.
  7. Add your cornstarch solution to tofu and vegetable mixture, and bring to a boil.
  8. When sauce thickens, add sesame oil.  Mix well and serve immediately with rice

Susan Oi-kwan Wong, D.Ac, is a certified acupuncturist and member of the Canadian Association of Acupuncture and Traditional Medicine.  She has been working at The Pacific Wellness Institute as a clinical assistant since 2010. 

2 thoughts on “Seasonal Recipe: Pacific Rim Stir Fry

  1. Claude

    Hi –

    This sounds like a great recipe. I would suggest replacing the soy sauce and black bean sauce by something a little less salty, maybe add spices instead. The amount of salt in these sauces is extremely high (even in the low sodium version).


  2. Pacific Wellness Post author

    Thank you for your comment.

    The black bean sauce and soy sauce are very commonly used ingredients in Chinese cuisine. If someone would like to control the salt intake, they can consider replacing them with oyster sauce. Alternatively, they could make their own homemade black bean sauce by combining smashed black beans, fresh minced garlic and a little bit of water.


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