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Vegetable Stir Fry with Tofu

Vegetable Stir-Fry with Tofu

Linda M. Harris
This Vegetable Stir-Fry with Tofu is a healthy, flavorful, and quick meal packed with fresh vegetables and crispy tofu.
It's easy to customize with different veggies and sauces, making it a versatile dish for any dietary preference.
Whether you're looking for a quick weeknight dinner or a nutritious meal prep option, this stir-fry is both satisfying and nutritious.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine Asian, Vegan, Vegetarian
Servings 4 Servings
Calories 320 kcal

Equipment

  • 1 Wok or Large Skillet
  • 1 Cutting Board
  • 1 Knife
  • 1 Small Bowl (for the stir-fry sauce)
  • 1 Towel or Paper Towels (for pressing tofu)
  • 1 Strainer (optional, for draining tofu)

Ingredients
  

  • 1 Block 14 oz Extra-firm tofu (pressed and cubed)
  • 1 tbsp Sesame oil for frying
  • 1 tbsp Soy sauce for tofu marinade
  • 1 tbsp Rice vinegar for sauce
  • 2 tbsp Soy sauce for stir-fry sauce
  • 1 tbsp Sesame oil for stir-fry sauce
  • 1 tbsp Maple syrup or honey, for stir-fry sauce
  • 1/2 tsp Fresh ginger grated
  • 2 cloves Garlic minced
  • 1 cup Broccoli florets cut into bite-sized pieces
  • 1 medium Carrot julienned
  • 1 cup Bell pepper sliced
  • 1 cup Mushrooms sliced
  • 1/2 cup Snow peas optional
  • 1/4 cup Scallions sliced for garnish
  • 1 tbsp Sesame seeds optional garnish

Instructions
 

Prepare the Tofu:

  • Press the tofu to remove excess moisture.
    Cut the tofu into bite-sized cubes. In a small bowl, toss the tofu with 1 tablespoon of soy sauce and 1 tablespoon of sesame oil.
    Set aside.

Prepare the Stir-Fry Sauce:

  • In a small bowl, combine 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, 1 tablespoon of maple syrup, grated ginger, and minced garlic.
    Stir to combine and set aside.

Cook the Tofu:

  • Heat 1 tablespoon of sesame oil in a wok or large skillet over medium-high heat.
    Add the marinated tofu and cook, stirring occasionally, until crispy and golden brown on all sides (about 5-7 minutes).
    Remove the tofu from the pan and set it aside.

Stir-Fry the Vegetables:

  • In the same pan, add the sliced mushrooms, bell peppers, broccoli, carrots, and snow peas.
    Stir-fry for 3-4 minutes, or until the vegetables are tender but still crisp.

Combine Tofu and Sauce:

  • Return the tofu to the pan with the vegetables.
    Pour the stir-fry sauce over the tofu and vegetables.
    Toss everything together and cook for an additional 1-2 minutes, allowing the sauce to coat the ingredients.

Serve:

  • Serve the stir-fry over rice, quinoa, or noodles. Garnish with sliced scallions and sesame seeds.

Notes

  • Pressing Tofu: Pressing tofu is crucial for getting a crisp texture. You can press tofu for at least 15-20 minutes, or use a tofu press for best results.
  • Vegetable Variations: Feel free to swap the vegetables based on what you have on hand. Zucchini, spinach, or bok choy can be great additions or substitutes.
  • Make-Ahead Option: This stir-fry is great for meal prep. You can store leftovers in the fridge for up to 3-4 days. Reheat in a skillet for best texture.
  • Add Heat: If you like spicy stir-fry, add some chili paste, sriracha, or red pepper flakes to the sauce.
Keyword Vegetable Stir-Fry with Tofu