Tofu and Vegetable Stir-Fry

Why You’ll Love This Recipe

This tofu stir-fry is a simple yet delicious way to enjoy more plant-based meals. It’s packed with protein from the tofu, loaded with fiber-rich vegetables, and tossed in a bold, flavorful sauce. It comes together in under 30 minutes, uses just one pan, and can easily be customized with whatever veggies you have on hand.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

extra-firm tofu
broccoli florets
bell peppers
carrots
snap peas or green beans
onion
garlic (minced)
fresh ginger (grated or minced)
soy sauce or tamari
sesame oil
cornstarch
rice vinegar
maple syrup or honey
vegetable oil (for cooking)
cooked rice or noodles (for serving)
sesame seeds and green onions (optional for garnish)

Directions

1. Press the Tofu: Drain the tofu and press for at least 15 minutes to remove excess moisture. Cut into bite-sized cubes.
2. Coat and Crisp the Tofu: Toss tofu cubes with cornstarch. Heat oil in a large skillet or wok over medium-high heat. Add tofu and cook until golden and crispy on all sides, about 7–10 minutes. Remove and set aside.
3. Sauté Aromatics: In the same pan, add a bit more oil if needed. Sauté garlic and ginger for 30 seconds until fragrant.
4. Stir-Fry Vegetables: Add onion, carrots, bell peppers, broccoli, and snap peas. Stir-fry for 5–7 minutes until vegetables are tender-crisp.
5. Make the Sauce: In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, and maple syrup.
6. Combine Everything: Return tofu to the pan. Pour in the sauce and stir to coat evenly. Cook for 2–3 more minutes until heated through and sauce slightly thickens.
7. Serve: Serve hot over rice or noodles. Garnish with sesame seeds and chopped green onions if desired.

Servings and timing

This recipe makes 4 servings.
Prep time: 15 minutes
Cook time: 15 minutes
Total time: 30 minutes

Variations

• Spicy Stir-Fry: Add sriracha, chili flakes, or a sliced red chili for heat.
• Peanut Sauce Version: Use a creamy peanut sauce instead of soy-based sauce for a nutty flavor.
• Low-Carb: Serve over cauliflower rice or zucchini noodles.
• Teriyaki Twist: Swap the sauce for a homemade or store-bought teriyaki sauce.
• Add Nuts: Toss in roasted cashews or peanuts for crunch and protein.
• Mushroom Add-In: Add sliced mushrooms for extra umami.
• Hoisin Flavor: Add a tablespoon of hoisin sauce for a deeper, slightly sweet flavor.
• Use Frozen Veggies: In a pinch, frozen stir-fry vegetable mixes work well too.

Storage/Reheating

Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days.

Reheating: Reheat in a skillet over medium heat or in the microwave until warmed through. Add a splash of water or soy sauce if needed to loosen the sauce.

Freezing: Not recommended, as tofu and vegetables can lose their texture after thawing.

FAQs

What type of tofu is best for stir-fry?

Extra-firm tofu works best because it holds its shape and crisps up nicely when cooked.

How do I press tofu without a tofu press?

Wrap the tofu in a clean kitchen towel and place a heavy pan or object on top for 15–20 minutes.

Can I bake the tofu instead of pan-frying?

Yes. Bake at 400°F (200°C) for 25–30 minutes, flipping halfway, until golden and crisp.

Is this dish gluten-free?

Use tamari or a gluten-free soy sauce to make the recipe gluten-free.

Can I use other vegetables?

Absolutely. Try bok choy, mushrooms, zucchini, baby corn, or cabbage based on what you have.

How do I keep tofu crispy in the stir-fry?

Cook tofu separately until crisp, then add it back at the end after the veggies and sauce are ready.

Can I make this oil-free?

Yes, you can dry-fry the tofu and sauté veggies in a splash of water or broth instead of oil.

What’s a good substitute for tofu?

Tempeh, seitan, or a plant-based meat alternative can be used in place of tofu.

Is this recipe good for meal prep?

Yes, it stores and reheats well, making it great for prepping lunches or dinners.

What should I serve this with?

Serve with jasmine rice, brown rice, soba noodles, or quinoa for a complete meal.

Conclusion

Tofu and vegetable stir-fry is a quick, healthy, and flavorful dish that’s perfect for any night of the week. With its crisp tofu, vibrant vegetables, and savory sauce, it’s a satisfying plant-based meal that’s easy to make and endlessly customizable. Whether you’re a tofu lover or just exploring more meatless options, this stir-fry is a delicious go-to recipe.

Tofu and Vegetable Stir-Fry

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Tofu and vegetable stir-fry is a vibrant, plant-based meal featuring crispy tofu cubes and colorful vegetables tossed in a savory, flavorful sauce. It’s quick, nutritious, and perfect for weeknight dinners or meal prep.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4 servings
• Category: Main Dish
• Method: Stir-Frying
• Cuisine: Asian-Inspired
• Diet: Vegan

Ingredients

• 14 oz extra-firm tofu, drained and pressed
• 1 tbsp cornstarch
• 2 tbsp vegetable oil (divided)
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, sliced
• 1 cup snap peas or green beans
• 1/2 onion, sliced
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 3 tbsp soy sauce or tamari
• 1 tsp sesame oil
• 1 tbsp rice vinegar
• 1 tbsp maple syrup or honey
• Cooked rice or noodles, for serving
• Sesame seeds and chopped green onions (optional, for garnish)

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Instructions

1. Press tofu for at least 15 minutes to remove excess moisture. Cut into bite-sized cubes and toss with cornstarch.
2. Heat 1 tbsp vegetable oil in a large skillet or wok over medium-high heat. Cook tofu until golden and crispy on all sides, about 7–10 minutes. Remove and set aside.
3. Add remaining oil to the same pan. Sauté garlic and ginger for 30 seconds until fragrant.
4. Add onion, carrots, bell pepper, broccoli, and snap peas. Stir-fry for 5–7 minutes until vegetables are tender-crisp.
5. In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, and maple syrup.
6. Return tofu to the pan and pour in the sauce. Stir to coat everything evenly. Cook for 2–3 minutes until heated through and sauce slightly thickens.
7. Serve hot over rice or noodles. Garnish with sesame seeds and green onions if desired.

Notes

• Bake tofu instead of pan-frying for a lower-oil option.
• Use tamari for a gluten-free version.
• Add chili flakes or sriracha for a spicy kick.
• Customize with your favorite vegetables or use frozen veggie mix.
• Best served fresh, but great for meal prep too.

Nutrition

• Serving Size: 1 bowl
• Calories: 310
• Sugar: 6g
• Sodium: 580mg
• Fat: 17g
• Saturated Fat: 2g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 20g
• Fiber: 5g
• Protein: 18g
• Cholesterol: 0mg