Name: Tofu Stir Fry Rice Bowls
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: Asian-Inspired
Ingredients: 14 oz extra-firm tofu, drained and pressed; 2 tablespoons cornstarch; 1 tablespoon soy sauce; 1 tablespoon olive oil or sesame oil; 1/4 cup soy sauce (for sauce); 1 tablespoon rice vinegar; 1 teaspoon sesame oil; 2 cloves garlic, minced; 1 teaspoon fresh ginger, grated; 1 tablespoon brown sugar or maple syrup; 1 teaspoon cornstarch mixed with 2 tablespoons water (cornstarch slurry); 2 cups broccoli florets; 1 red bell pepper, sliced; 1 carrot, julienned; 1 cup snap peas; 2 green onions, chopped; 4 cups cooked white or brown rice; Optional: toasted sesame seeds; Optional: lime wedges

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Why You’ll Love This Recipe

This Tofu Stir Fry Rice Bowl is a healthy and flavorful meal that comes together quickly and can be customized to your liking. It’s loaded with plant-based protein, fiber, and essential nutrients from fresh vegetables. The stir-fry sauce brings the perfect balance of sweet, salty, and tangy, coating every bite in delicious flavor. Plus, it’s easy to make ahead, meal-prep friendly, and a great way to use up extra veggies in your fridge.

Ingredients

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

For the tofu:

Extra-firm tofu, drained and pressed
Cornstarch
Soy sauce
Olive oil or sesame oil

For the stir-fry sauce:

Soy sauce
Rice vinegar
Sesame oil
Garlic, minced
Fresh ginger, grated
Brown sugar or maple syrup
Cornstarch slurry (cornstarch mixed with water)

For the vegetables:

Broccoli florets
Bell peppers, sliced
Carrots, julienned
Snap peas
Green onions, chopped

For serving:

Cooked white or brown rice
Toasted sesame seeds (optional)
Lime wedges (optional)

Directions

Prepare the tofu: Press tofu for at least 15 minutes to remove excess moisture. Cut into bite-sized cubes. Toss the cubes in cornstarch and soy sauce until evenly coated.
Cook the tofu: Heat oil in a large skillet or wok over medium-high heat. Add tofu cubes and cook until golden and crispy on all sides, about 8–10 minutes. Remove from the pan and set aside.
Stir-fry the vegetables: In the same pan, add a little more oil if needed. Stir-fry broccoli, bell peppers, carrots, and snap peas for 4–5 minutes, until tender-crisp.
Make the sauce: In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, garlic, ginger, and brown sugar. Pour into the pan with vegetables. Add the cornstarch slurry and stir until the sauce thickens.
Combine and serve: Return the tofu to the pan and toss everything to coat evenly in the sauce. Serve over a bowl of warm rice and garnish with sesame seeds and green onions.

Servings and timing

This recipe serves 4 people.
Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes

Variations

Spicy version: Add sriracha or chili flakes to the sauce for extra heat.
Different proteins: Substitute tofu with tempeh, seitan, or even chickpeas for variety.
Change up the veggies: Use mushrooms, baby corn, zucchini, or bok choy.
Gluten-free option: Use tamari instead of soy sauce.
Low-carb version: Serve over cauliflower rice or quinoa.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium heat until warmed through, or microwave in 30-second intervals, stirring occasionally. If the sauce thickens too much, add a splash of water or soy sauce while reheating. The dish can also be frozen for up to 2 months—thaw overnight in the fridge before reheating.

FAQs

How do I keep the tofu crispy?

Make sure to press out all excess water from the tofu before cooking and toss it in cornstarch for a crisp coating. Cook it in a hot pan without overcrowding.

Can I bake the tofu instead of frying it?

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

What type of rice works best for this recipe?

Jasmine, basmati, or short-grain brown rice all work well. You can also use quinoa for extra protein.

Can I make this stir-fry ahead of time?

Yes, prepare all the components in advance and store separately. Assemble and reheat when ready to eat.

Is this recipe vegan?

Yes, it’s 100% vegan as long as you use plant-based ingredients and no honey in the sauce.

How do I make the sauce thicker?

Increase the cornstarch slurry slightly or simmer a few extra minutes until it reaches your preferred thickness.

Can I use frozen vegetables?

Definitely! Just thaw and pat them dry before stir-frying to prevent excess water.

How spicy is this dish?

The basic recipe isn’t spicy, but you can easily adjust the heat by adding chili paste or sriracha.

What’s the best way to meal prep this dish?

Cook the rice and tofu ahead of time, store them separately, and assemble the bowls when ready to eat.

Can I use air fryer tofu?

Yes! Air fry tofu cubes at 400°F (200°C) for 15–20 minutes, shaking halfway through, for a crispy texture without frying.

Conclusion

Tofu Stir Fry Rice Bowls are a simple, nutritious, and satisfying meal packed with fresh vegetables and bold Asian-inspired flavors. Perfect for weeknight dinners or meal prep, this dish delivers a wholesome balance of protein, fiber, and vibrant color in every bite. Whether you’re vegan, vegetarian, or just craving something healthy and delicious, these rice bowls are sure to become a favorite in your kitchen.

Tofu Stir Fry Rice Bowls

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Colorful and protein-rich Tofu Stir Fry Rice Bowls made with crispy tofu, vibrant vegetables, and a flavorful stir-fry sauce served over fluffy rice — a quick, healthy, and satisfying meal for any night of the week.

Author: Laura
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: 4 servings
Category: Main Course
Method: Stir-Fry
Cuisine: Asian-Inspired
Diet: Vegan

Instructions

Press tofu for at least 15 minutes to remove excess water, then cut into bite-sized cubes. Toss the cubes in cornstarch and soy sauce until evenly coated.
Heat oil in a large skillet or wok over medium-high heat. Add tofu cubes and cook for 8–10 minutes, turning occasionally, until golden and crispy. Remove from the pan and set aside.
In the same pan, add a little more oil if needed and stir-fry the broccoli, bell peppers, carrots, and snap peas for 4–5 minutes until tender-crisp.
In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, garlic, ginger, and brown sugar. Pour the sauce into the pan with vegetables and stir in the cornstarch slurry. Cook until the sauce thickens slightly.
Return the tofu to the pan and toss to coat evenly in the sauce.
Serve the stir-fry over bowls of warm rice. Garnish with green onions, sesame seeds, and lime wedges if desired.

Notes

Pressing tofu is key to achieving a crispy texture.
Use tamari for a gluten-free version.
Add chili flakes or sriracha for extra heat.
To make ahead, store rice, tofu, and vegetables separately and combine before serving.
Reheat with a splash of water or soy sauce if the sauce thickens too much.

Nutrition

Serving Size: 1 bowl
Calories: 370
Sugar: 7g
Sodium: 680mg
Fat: 14g
Saturated Fat: 2g
Unsaturated Fat: 11g
Trans Fat: 0g
Carbohydrates: 45g
Fiber: 4g
Protein: 17g
Cholesterol: 0mg