Vegetable Stir-Fry with Tofu – A Quick and Healthy Meal
If you’re looking for a quick, healthy, and flavorful meal, this Vegetable Stir-Fry with Tofu is the perfect option. Packed with crispy tofu, colorful vegetables, and a savory stir-fry sauce, this dish is easy to make and loaded with plant-based protein. Whether you need a simple weeknight dinner or a meal-prep option, this stir-fry is both nutritious and delicious.
Frequently Asked Questions
Is tofu stir-fry healthy?
Yes! Tofu is a great source of plant-based protein and essential amino acids, while vegetables provide vitamins and fiber. The homemade stir-fry sauce keeps it healthier than takeout options.
Can I make this stir-fry ahead of time?
Absolutely! Store the stir-fried tofu and vegetables separately from the sauce to maintain the best texture. Reheat just before serving.
Which vegetables work best for stir-fry?
You can use broccoli, bell peppers, carrots, snap peas, mushrooms, zucchini, or any other fresh veggies you have on hand.
How do I make tofu crispy?
Pressing tofu to remove excess moisture and pan-frying it in a little oil helps achieve the best crispy texture.
Ingredients for Vegetable Stir-Fry with Tofu
For the Tofu:
- 1 block (14 oz) firm tofu, pressed and cubed
- 2 tablespoons cornstarch
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil
For the Vegetables:
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 small carrot, julienned
- ½ cup snap peas
- ½ cup mushrooms, sliced
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
For the Stir-Fry Sauce:
- 3 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 1 teaspoon sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon maple syrup or honey
- ½ teaspoon red pepper flakes (optional for spice)
- 1 tablespoon cornstarch mixed with 2 tablespoons water
For Serving:
- Cooked rice or noodles
- Sesame seeds and green onions for garnish
How to Make Vegetable Stir-Fry with Tofu
Step 1: Prepare the Tofu
- Press tofu for 10–15 minutes using a paper towel or tofu press to remove excess moisture.
- Cut tofu into cubes and toss with soy sauce and cornstarch to coat evenly.
- Heat sesame oil in a pan over medium heat and cook tofu until golden and crispy. Set aside.
Step 2: Stir-Fry the Vegetables
- In the same pan, add a little more oil if needed and sauté garlic and ginger until fragrant.
- Add broccoli, bell peppers, carrots, snap peas, and mushrooms. Stir-fry for 4–5 minutes until slightly tender but still crisp.
Step 3: Make the Stir-Fry Sauce
- In a small bowl, whisk together soy sauce, hoisin sauce, sesame oil, rice vinegar, maple syrup, red pepper flakes, and cornstarch slurry.
Step 4: Combine Everything
- Add crispy tofu back to the pan with the vegetables.
- Pour the stir-fry sauce over everything and toss to coat.
- Cook for 2–3 minutes, allowing the sauce to thicken and coat the ingredients.
Step 5: Serve and Garnish
- Serve hot over steamed rice or noodles.
- Garnish with sesame seeds and sliced green onions for extra flavor.
Customization & Variations
Make It High-Protein
- Add edamame or chickpeas for more plant-based protein.
Spicy Version
- Increase red pepper flakes or add sriracha to the sauce.
Low-Carb Alternative
- Serve over cauliflower rice or zucchini noodles instead of regular rice.
Why You’ll Love This Vegetable Stir-Fry with Tofu
- Quick & Easy – Ready in under 30 minutes.
- Meal Prep-Friendly – Store in the fridge for up to 4 days.
- Naturally Vegan & Gluten-Free – Just use tamari instead of soy sauce for a gluten-free option.
- Loaded with Flavor & Nutrients – Perfectly balanced with protein, fiber, and healthy fats.
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