Tofu Stir Fry with Vegetables Recipe: A Quick and Delicious Meal

If you’re looking for a tasty, nutritious meal that comes together in no time, tofu stir fry with vegetables is the perfect choice. Not only is it quick and easy to prepare, but it also packs a punch with vibrant veggies and plant-based protein. Whether you’re new to cooking or a seasoned chef, this recipe will surely become a staple in your kitchen.

Ingredients

• 1 block firm tofu (pressed and drained)
• 1 tablespoon olive oil
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 teaspoons garlic, minced
• 1 tablespoon ginger, grated
• 1 tablespoon honey or maple syrup
• 1 tablespoon rice vinegar
• 1 teaspoon chili flakes (optional for heat)
• Sesame seeds, for garnish
• Green onions, chopped, for garnish

Instructions

1. Prepare the Tofu
   Start by pressing the tofu to remove excess moisture. You can do this by placing the tofu block between two paper towels or kitchen cloths and placing something heavy on top. This helps the tofu absorb the flavors later. Once pressed, cut the tofu into cubes.
2. Stir Fry the Vegetables
   Heat olive oil in a large pan or wok over medium-high heat. Add the broccoli, bell pepper, zucchini, and carrot. Stir-fry for about 5-7 minutes until the vegetables are tender but still crisp. Remove them from the pan and set them aside.
3. Cook the Tofu
   In the same pan, add a little more oil if necessary, and place the tofu cubes. Let them cook for 5-6 minutes, turning them occasionally until golden brown and crispy on all sides.
4. Make the Sauce
   In a small bowl, whisk together soy sauce, sesame oil, garlic, ginger, honey (or maple syrup), rice vinegar, and chili flakes. Pour this sauce over the tofu, stirring well to coat.
5. Combine and Serve
   Add the cooked vegetables back to the pan with the tofu and stir everything together for another 2-3 minutes. Serve immediately with a sprinkle of sesame seeds and green onions on top.

Recipe Notes:

• Tofu Variations: Feel free to use other plant-based proteins like tempeh or seitan for a twist on this recipe.
• Vegetable Options: You can swap out the veggies based on what you have on hand. Mushrooms, snap peas, or bok choy work wonderfully in this stir fry.
• Soy Sauce: For a gluten-free version, opt for tamari instead of regular soy sauce.

Time and Serving

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Servings: 3-4

How to Serve

This tofu stir fry with vegetables pairs beautifully with steamed rice or quinoa. You can also enjoy it with noodles for a more filling dish. For an added kick, serve with a side of kimchi or pickled vegetables to balance the savory flavors.

Kitchen Tools Needed

• Large pan or wok
• Knife and cutting board
• Small mixing bowl for the sauce
• Spoon or spatula for stirring

Extra Tips for a Perfect Stir Fry

• Pressing Tofu: Don’t skip pressing the tofu. The firmer the tofu, the better it absorbs flavors and crisps up when cooked.
• Cook in Batches: If you have a large amount of tofu or vegetables, consider cooking in batches to ensure everything gets crispy and flavorful.
• Control the Heat: If you like spicy dishes, increase the chili flakes. You can also add a bit of sriracha for extra heat!

Storage

This stir fry can be stored in an airtight container in the refrigerator for up to 3 days. Reheat it in a pan to retain its crispy texture. If you want to freeze it, store it in a freezer-safe container for up to 1 month, although the texture of the tofu may change after freezing.

Nutritional Breakdown (Per Serving)

Frequently Asked Questions

Final Thoughts

This tofu stir fry with vegetables is an easy, flavorful meal that works perfectly for a weeknight dinner or a meal prep option. It’s packed with plant-based protein, colorful vegetables, and a savory sauce that ties everything together. Best of all, it’s highly customizable and quick to make. Enjoy this delicious dish with your favorite sides for a complete meal!