Looking for a healthy, flavorful, and quick meal?
This tofu stir fry with vegetables is the perfect answer!
Stir-fries are a fantastic way to create nutrient-packed dishes in no time. Plus, tofu, a great source of plant-based protein, absorbs flavors like a sponge, making it a versatile star in this recipe.
Packed with colorful veggies and a savory sauce, this dish is guaranteed to satisfy.
Let’s dive in and transform simple ingredients into a mouthwatering meal!
Why Tofu Stir Fry is a Perfect Weeknight Meal
Stir-fries are ideal for busy weeknights. Here’s why this tofu stir fry stands out:
- Quick Prep and Cook Time: Ready in just 30 minutes.
- Customizable: Use whatever vegetables you have on hand.
- Budget-Friendly: Simple ingredients that won’t break the bank.
- Healthy: Packed with protein, fiber, and essential nutrients.
Whether you’re vegan, vegetarian, or just looking to eat more plant-based meals, this recipe checks all the boxes.
Essential Ingredients for Tofu Stir Fry
To create this dish, you’ll need:
1. Tofu
- Use firm or extra-firm tofu for the best texture.
- Press it to remove excess moisture, ensuring it crisps up beautifully.
2. Vegetables
- Common choices:
- Bell peppers (red, yellow, or green)
- Broccoli florets
- Carrots (julienned or sliced)
- Snap peas or green beans
- Mushrooms for added umami
3. Sauce
- A simple yet flavorful blend:
- Soy sauce (or tamari for gluten-free)
- Sesame oil
- Minced garlic and grated ginger
- Rice vinegar or lime juice
- Optional: a touch of honey or maple syrup for sweetness
Optional Toppings
- Toasted sesame seeds
- Sliced green onions
- Chili flakes for a spicy kick
How to Prepare Tofu for Stir Fry
Proper preparation is key to making tofu shine:
- Press the tofu: Place it between two plates and add a weight (like a can) on top to remove water. Let it sit for 15–20 minutes.
- Cut the tofu: Slice into cubes or rectangles for even cooking.
- Pan-fry for crispiness: Heat oil in a pan and cook tofu until golden on all sides. Set aside.
Step-by-Step Guide
Follow these simple steps to create your tofu stir fry:
- Prepare the Vegetables: Chop vegetables into bite-sized pieces. Keep firmer veggies like carrots and broccoli separate, as they take longer to cook.
- Make the Sauce: Whisk soy sauce, sesame oil, garlic, ginger, and your sweetener of choice in a bowl. Adjust to taste.
- Cook the Tofu: Heat a non-stick pan or wok with oil. Fry tofu until crispy and golden. Remove and set aside.
- Stir-Fry the Vegetables: Add firmer veggies to the pan first, cooking for 2–3 minutes. Add softer vegetables next and stir-fry until crisp-tender.
- Combine Everything: Return the tofu to the pan and pour in the sauce. Stir well, letting the sauce coat everything evenly.
- Serve and Garnish: Serve over steamed rice, quinoa, or noodles. Top with sesame seeds and green onions.
Variations and Substitutions
Make this recipe your own with these ideas:
- Protein Swap: Use tempeh, seitan, or even chicken if not vegan.
- Gluten-Free: Use tamari instead of soy sauce.
- Spicy Stir Fry: Add sriracha or chili paste to the sauce.
- Low-Carb: Serve with cauliflower rice instead of grains.
Serving Suggestions
Tofu stir fry pairs beautifully with:
- Steamed Rice: Jasmine or brown rice.
- Quinoa: For a protein-packed base.
- Noodles: Rice noodles or soba noodles for an Asian-inspired twist.
Top with crunchy sesame seeds and fresh green onions for the final touch.
Tips for Perfecting Your Stir Fry
Ensure your stir fry turns out restaurant-quality with these tips:
- Use High Heat: A hot pan ensures crisp veggies and tofu.
- Don’t Overcrowd: Cook in batches if needed to avoid steaming ingredients.
- Prep Ahead: Have all ingredients chopped and ready before you start cooking.
Storing and Reheating Leftovers
Have leftovers? No problem!
- Storage: Store in an airtight container in the fridge for up to 3 days.
- Reheating: Warm in a pan over medium heat, adding a splash of water or sauce to refresh the dish.
Recipe FAQ’s
Can I use frozen vegetables?
Yes! Frozen vegetables work well in this recipe. Just make sure to thaw them slightly and drain excess water before stir-frying to avoid sogginess.
Can I make this ahead of time?
You can prep the tofu, chop the vegetables, and mix the sauce up to 2 days in advance. Store everything in the fridge and cook fresh when ready.
How do I reheat leftovers?
Reheat in a skillet over medium heat with a splash of water or sauce to refresh the dish.
Tofu Stir Fry with Vegetables
Ingredients
For the Stir Fry
- 1 block 14 oz firm or extra-firm tofu, pressed and cubed
- 2 tablespoons vegetable oil for pan-frying tofu and stir-frying
- 1 cup broccoli florets
- 1 cup sliced bell peppers red, yellow, or green
- ½ cup sliced carrots
- ½ cup snap peas
- ½ 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
- Press the Tofu: Wrap tofu in a clean kitchen towel or paper towels. Place between two plates with a weight (like a can) on top for 15 minutes to remove excess moisture.
- Cut the Tofu: Slice into 1-inch cubes for even cooking.
- Pan-Fry 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
- In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, honey or maple syrup, and water.
- If you prefer a thicker sauce, mix cornstarch with a tablespoon of water and add to the sauce mixture.
Stir-Fry the Vegetables
- Heat the remaining 1 tablespoon of oil in a large wok or skillet over medium-high heat.
- Add garlic and ginger, stirring for 30 seconds until fragrant.
- Toss in broccoli, carrots, and mushrooms. Stir-fry for 2–3 minutes.
- Add bell peppers and snap peas, cooking for another 2–3 minutes until vegetables are crisp-tender.
Combine and Serve
- Return the cooked tofu to the pan with the vegetables.
- Pour the sauce over the stir fry, tossing everything together until evenly coated. Cook for 1–2 minutes to let the flavors meld.
- Remove from heat and serve hot over steamed rice, noodles, or quinoa.
- Garnish with sesame seeds, green onions, and chili flakes if desired.