This veggie stir fry with tofu is a quick, healthy, one-pan dinner packed with colorful vegetables and plant-based protein.
Why You’ll Love This Recipe
- Quick and easy one-pan meal
- Plant-based and protein-rich
- Budget-friendly ingredients
- Highly customizable with any veggies
Ingredients
For the Stir Fry
- 14 oz extra-firm tofu, pressed and cubed
- 2 tablespoons cornstarch (optional, for crispiness)
- 2 tablespoons olive oil or sesame oil
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 cup snap peas or green beans
- 1 carrot, thinly sliced
- 3 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
For the Stir Fry Sauce
- ¼ cup soy sauce or tamari
- 1 tablespoon maple syrup or honey
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon cornstarch
Optional Garnish
- Green onions
- Sesame seeds
- Red pepper flakes
Step-by-Step Instructions
- Pat tofu dry and toss with cornstarch if using.
- Heat 1 tablespoon oil in a large skillet or wok over medium-high heat.
- Add tofu and cook for 6–8 minutes, turning until golden and crispy. Remove from pan.
- Add remaining oil, then sauté garlic and ginger for 30 seconds.
- Add vegetables and stir fry for 4–5 minutes until tender-crisp.
- Whisk sauce ingredients together and pour into the skillet.
- Add tofu back to the pan and toss to coat.
- Cook for 1–2 minutes until sauce thickens.
- Garnish and serve hot.
Equipment
- Large skillet or wok
- Cutting board
- Sharp knife
- Small bowl (for sauce)
- Spatula or tongs
Tips & Variations
- Extra crispy tofu: Bake tofu at 400°F for 20–25 minutes before stir frying.
- Vegetable swaps: Use zucchini, mushrooms, cabbage, or baby corn.
- Spicy: Add sriracha or chili garlic sauce.
- Storage: Store leftovers in an airtight container for up to 4 days.
- Reheating: Reheat in a skillet for best texture.
Serving Suggestions
- Serve over rice, quinoa, or cauliflower rice
- Pair with noodles or rice paper rolls
- Add a side of cucumber salad or edamame
- Garnish with lime wedges for brightness
Nutrition Facts (Approximate per Serving)
- Calories: 380
- Protein: 20g
- Carbohydrates: 32g
- Fat: 18g
Conclusion
This Veggie Stir Fry with Tofu is proof that plant-based meals can be quick, hearty, and full of flavor. With crisp tofu, fresh veggies, and a savory sauce, it’s a recipe you’ll come back to again and again. Save it, print it, and share it with anyone who loves easy vegetarian dinners.
FAQ – Veggie Stir Fry with Tofu
Can I freeze this recipe?
Freezing is not recommended, as tofu and vegetables can change texture.
How do I make this ahead of time?
Prep vegetables and sauce up to 24 hours in advance; cook fresh for best results.
Can I use a different protein?
Yes tempeh, chickpeas, or chicken work well.
Is this recipe vegan?
Yes, use maple syrup instead of honey to keep it fully vegan.
What vegetables work best for stir fry?
Bell peppers, broccoli, carrots, snap peas, and mushrooms are ideal.