Looking for a quick, nutritious, and incredibly satisfying meal? This Tofu and Vegetable Stir-Fry has become my go-to recipe when I need a delicious dinner on the table in under 30 minutes. What I love most about this dish is how it combines protein-rich tofu with colorful vegetables in a savory sauce that’ll make you forget you’re eating healthy.
Ingredients
- 1 block (14 oz) firm tofu, pressed and cubed
- 2 tablespoons cornstarch
- 3 tablespoons vegetable oil
- 1 red bell pepper, sliced
- 2 cups broccoli florets
- 2 carrots, julienned
- 1 cup snap peas
- 3 cloves garlic, minced
- 1-inch piece ginger, grated
- For the sauce:
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon honey or maple syrup
- ½ cup vegetable broth
Instructions
- Press your tofu for at least 15 minutes to remove excess moisture. While waiting, prepare your vegetables and sauce mixture.
- Cut the tofu into 1-inch cubes and coat them lightly with cornstarch. This creates a crispy exterior when fried.
- Heat 2 tablespoons of oil in a large wok or skillet over medium-high heat. Add the tofu and cook until golden brown on all sides, about 5-7 minutes. Remove and set aside.
- In the same pan, add the remaining oil. Add garlic and ginger, stirring for 30 seconds until fragrant.
- Add your vegetables, starting with the ones that take longest to cook (carrots and broccoli), followed by bell peppers and snap peas after 2-3 minutes.
- Pour in the sauce mixture and bring to a simmer. Cook for 2-3 minutes until vegetables are crisp-tender.
- Return tofu to the pan and toss everything together gently. Cook for an additional minute to heat through.
Cook Time and Serving Size
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Servings: 4
Recipe Notes
– Make sure to press your tofu well; this is crucial for achieving the perfect texture.
– Feel free to swap vegetables based on what you have available. This recipe works great with mushrooms, zucchini, or baby corn.
– For extra protein, add cashews or peanuts during the final minute of cooking.
– The sauce can be made ahead and stored in the refrigerator for up to a week.
– Leftover stir-fry keeps well in an airtight container for up to 3 days.
– For a gluten-free version, use tamari instead of soy sauce.
This stir-fry is perfect for meal prep and tastes fantastic served over brown rice or noodles. The key to success is having all your ingredients prepped before you start cooking, as the actual cooking process moves quickly. Don’t worry if you need to adjust the vegetables or sauce ingredients to your taste – this recipe is incredibly forgiving and adaptable.
Tofu and Vegetable Stir-Fry
Ingredients
- 1 block 14 oz firm tofu, pressed and cubed
- 2 tablespoons cornstarch
- 3 tablespoons vegetable oil
- 1 red bell pepper sliced
- 2 cups broccoli florets
- 2 carrots julienned
- 1 cup snap peas
- 3 cloves garlic minced
- 1- inch piece ginger grated
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 tablespoon honey or maple syrup
- ½ cup vegetable broth
Instructions
- Press your tofu for at least 15 minutes to remove excess moisture. While waiting, prepare your vegetables and sauce mixture.
- Cut the tofu into 1-inch cubes and coat them lightly with cornstarch.
- Heat 2 tablespoons of oil in a large wok or skillet over medium-high heat. Add the tofu and cook until golden brown on all sides, about 5-7 minutes. Remove and set aside.
- In the same pan, add the remaining oil. Add garlic and ginger, stirring for 30 seconds until fragrant.
- Add your vegetables, starting with the ones that take longest to cook (carrots and broccoli), followed by bell peppers and snap peas after 2-3 minutes.
- Pour in the sauce mixture and bring to a simmer. Cook for 2-3 minutes until vegetables are crisp-tender.
- Return tofu to the pan and toss everything together gently. Cook for an additional minute to heat through.
