Stir Fry Tofu With Vegetables Recipe Easy and Delicious

Looking for a vibrant, nutritious, and simple meal that satisfies your taste buds and keeps you energized? Stir fry tofu with vegetables is a perfect choice!

This dish combines the wholesome goodness of tofu with a medley of fresh, crisp vegetables, all tossed in a savory sauce that brings everything to life. Whether you’re a seasoned vegan, vegetarian, or just looking to add more plant-based meals to your weekly rotation, this recipe is both versatile and incredibly easy to customize.

In just about 30 minutes, you’ll have a colorful, protein-packed dish that’s great for lunch, dinner, or even meal prep. The tofu crisps up nicely on the outside while remaining soft inside, and the vegetables retain their crunch, making every bite a delight.

Plus, it’s a fantastic way to sneak in more veggies without sacrificing flavor or texture. Ready to get cooking?

Let’s dive into this delicious stir fry tofu with vegetables recipe!

Why You’ll Love This Recipe

This stir fry tofu with vegetables recipe is a crowd-pleaser for many reasons. First, it’s incredibly quick to prepare, perfect for busy weeknights or last-minute meals.

You get a balanced plate with plant-based protein and a variety of vegetables, ensuring a nutrient-dense meal.

Another great aspect is its flexibility. You can swap out veggies depending on what’s in season or what you have on hand.

The sauce is savory with just the right hint of sweetness and umami, making it irresistible. Plus, tofu is a fantastic source of protein and iron, making this dish both filling and nourishing.

If you enjoy dishes that are easy to customize and packed with flavor, this recipe will quickly become a staple. It pairs wonderfully with rice, noodles, or even on its own for a light yet satisfying meal.

Ingredients

• 14 oz (400g) firm tofu, pressed and cubed
• 2 tablespoons vegetable oil (such as canola or sunflower)
• 1 red bell pepper, thinly sliced
• 1 medium carrot, julienned
• 1 cup broccoli florets
• 1 small zucchini, sliced into half-moons
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 3 green onions, sliced
• 3 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon rice vinegar
• 1 tablespoon maple syrup or agave nectar
• 1 teaspoon sesame oil
• 1 teaspoon cornstarch mixed with 2 tablespoons water (optional, for thickening)
• Sesame seeds for garnish (optional)
• Cooked rice or noodles for serving

Equipment

• Non-stick skillet or wok
• Cutting board and sharp knife
• Mixing bowl
• Spatula or wooden spoon
• Measuring spoons and cups
• Small bowl for sauce mixing
• Paper towels or clean kitchen towel (for pressing tofu)

Instructions

1. Prepare the tofu: Wrap the tofu block in paper towels and place a heavy object on top to press out excess moisture for at least 15 minutes. This step ensures the tofu crisps up nicely when cooked.
2. Cut the tofu: Once pressed, cut the tofu into even 1-inch cubes. Set aside.
3. Mix the sauce: In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup, and sesame oil. Set aside.
4. Heat the pan: Place your skillet or wok over medium-high heat. Add 1 tablespoon of vegetable oil and let it heat up.
5. Cook the tofu: Add the tofu cubes to the pan in a single layer. Let them cook undisturbed for 3-4 minutes until golden brown on one side. Flip and cook the other sides until all are golden and crispy. Remove tofu from the pan and set aside.
6. Sauté aromatics: In the same pan, add the remaining 1 tablespoon of oil. Add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.
7. Add vegetables: Toss in the bell pepper, carrot, broccoli, and zucchini. Stir-fry for about 5-6 minutes, or until the vegetables are tender-crisp.
8. Return tofu and add sauce: Add the cooked tofu back into the pan. Pour the sauce over the tofu and vegetables. Stir well to coat everything evenly.
9. Thicken sauce (optional): If you prefer a thicker sauce, stir the cornstarch slurry and add it to the pan. Cook for another 1-2 minutes until the sauce thickens.
10. Finish and garnish: Remove from heat. Sprinkle sliced green onions and sesame seeds on top for extra flavor and texture.
11. Serve: Serve hot over your choice of cooked rice or noodles.

Tips & Variations

For the crispiest tofu, make sure to press it well to remove as much moisture as possible before cooking.

Feel free to swap out vegetables based on seasonality or preference. Snow peas, snap peas, baby corn, or mushrooms all work wonderfully in this stir fry.

If you like a bit of heat, add a pinch of red pepper flakes or a drizzle of sriracha sauce.

For a nutty twist, toss in some toasted cashews or peanuts right before serving. To make the dish gluten-free, substitute soy sauce with tamari or coconut aminos.

Want to amp up the protein? Add some edamame or a handful of cooked chickpeas.

You can also experiment with different sauces like hoisin or teriyaki for a flavor change.

Nutrition Facts

Serving Suggestions

This stir fry tofu with vegetables is incredibly versatile. Serve it over steamed jasmine or basmati rice for a comforting meal.

You could also enjoy it with brown rice or quinoa if you prefer a higher fiber option.

For a lighter option, serve the stir fry over a bed of fresh lettuce or mixed greens as a warm salad. Alternatively, toss it with cooked rice noodles or soba noodles for a delightful Asian-inspired bowl.

To complete your meal, pair with a simple miso soup or a crisp cucumber salad. And if you’re interested in exploring more vegetable-based recipes, check out these delicious options: Peruvian Vegetable Recipes for Flavorful Healthy Meals, Vegetarian Swiss Chard Recipes for Healthy Meals, and Vegetable Alfredo Recipes for Creamy, Healthy Dinners.

Conclusion

Stir fry tofu with vegetables is a wonderfully balanced dish that’s not only quick and easy to make but also packed with flavor and nutrition. This recipe highlights the versatility of tofu and shows how simple ingredients can come together to create a delicious meal that everyone can enjoy.

Whether you’re cooking for yourself, your family, or guests, this stir fry offers a satisfying and wholesome option that fits perfectly into a healthy lifestyle.

With endless possibilities to switch up vegetables and sauces, you can keep this dish fresh and exciting every time you make it. Don’t be afraid to experiment and make this recipe your own.

Happy cooking!

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