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Easy Tofu Veggie Stir-Fry

Easy Tofu Veggie Stir-Fry

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  • Author: Maria
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: Main Course
  • Method: Stir-Frying
  • Cuisine: Asian
  • Diet: Vegan

Description

This quick and easy tofu stir fry is packed with healthy vegetables and crispy tofu, all tossed in a flavorful, savory sauce. It’s perfect for a healthy dinner recipe and can be served with rice, noodles, or quinoa for a satisfying meal. This recipe is vegan, gluten-free adaptable, and great for high-protein meal prep.

Ingredients

Units Scale

or the Stir Fry:

  • 1 block (14 oz) firm or extra-firm tofu, pressed and cubed
  • 2 tablespoons vegetable oil (for frying tofu and stir-frying)
  • 1 cup broccoli florets
  • 1 cup sliced bell peppers (red, yellow, or green)
  • 1/2 cup sliced carrots
  • 1/2 cup snap peas
  • 1/2 cup sliced mushrooms
  • 2 cloves garlic, minced
  • 1 tablespoon grated ginger

For the Sauce:

  • 3 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • 1 teaspoon honey or maple syrup (optional)
  • 1 teaspoon cornstarch (optional, for thickening)
  • 2 tablespoons water

For Garnish:

  • 1 tablespoon sesame seeds
  • 2 tablespoons chopped green onions
  • Chili flakes (optional)

Instructions

Prepare the Tofu:

  1. Press the tofu: Wrap the tofu in a clean kitchen towel or paper towels. Place between two plates with a weight (such as a can) on top for 15 minutes to remove excess moisture.
  2. Cut the tofu: Slice into 1-inch cubes for even cooking.
  3. Pan-fry the tofu: Heat 1 tablespoon of oil in a non-stick pan over medium-high heat. Add tofu cubes and cook until golden on all sides (about 5–7 minutes). Remove and set aside.

Make the Sauce:

  1. In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, honey (or maple syrup), and water.
  2. If a thicker sauce is desired, mix cornstarch with a tablespoon of water and add to the sauce mixture.

Stir-Fry the Vegetables:

  1. Heat the remaining 1 tablespoon of oil in a large wok or skillet over medium-high heat.
  2. Add garlic and ginger, stirring for 30 seconds until fragrant.
  3. Toss in broccoli, carrots, and mushrooms. Stir-fry for 2–3 minutes.
  4. Add bell peppers and snap peas, cooking for another 2–3 minutes until vegetables are crisp-tender.

Combine and Serve:

  1. Return the cooked tofu to the pan with the vegetables.
  2. Pour the sauce over the stir fry, tossing everything together until evenly coated. Cook for 1–2 minutes to let the flavors meld.
  3. Remove from heat and serve hot over steamed rice, noodles, or quinoa.
  4. Garnish with sesame seeds, green onions, and chili flakes if desired.

Notes

  • Make it spicier: Add chili flakes or sriracha to the sauce for extra heat.
  • Protein boost: Add edamame or cashews for more plant-based protein.
  • Storage: Store leftovers in an airtight container in the fridge for up to 3 days.

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 250
  • Sugar: 6 g
  • Sodium: 600mg
  • Fat: 12 g
  • Saturated Fat: 2g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 22g
  • Fiber: 5g
  • Protein: 15g
  • Cholesterol: 0mg

Find it online: https://cooktune.com/easy-tofu-veggie-stir-fry/