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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.

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)

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

Find it online: https://thefamilycooking.com/tofu-and-vegetable-stir-fry/