Tofu Veggie Stir Fry Recipe for Quick Healthy Meals

Looking for a vibrant, nutritious, and incredibly satisfying meal? This Tofu Veggie Stir Fry recipe is your new go-to for a delicious dinner that comes together quickly and packs a punch of flavor.

Whether you’re a seasoned vegetarian, vegan, or simply want to add more plant-based meals to your week, this stir fry is a versatile dish that caters to all. Crisp, colorful vegetables combined with perfectly pan-fried tofu create a harmony of textures, while the savory sauce ties everything together beautifully.

It’s a fantastic way to enjoy a healthy meal loaded with protein, vitamins, and minerals without spending hours in the kitchen.

This recipe is not only easy to customize with your favorite veggies but also perfect for busy weeknights when you want something wholesome but fast. Plus, it’s a great way to sneak in extra veggies for picky eaters.

Ready to stir up a bowl of goodness? Let’s dive into all the details to make your perfect tofu veggie stir fry!

Why You’ll Love This Recipe

This tofu veggie stir fry is a perfect balance of nutrition and convenience. With minimal ingredients and simple steps, you can whip up a vibrant meal that’s packed with plant-based protein and fresh vegetables.

It’s incredibly flexible — swap in whatever veggies you have on hand or prefer, and adjust the sauce to suit your taste buds. Plus, it’s naturally vegan and gluten-free, making it a crowd-pleaser for various dietary needs.

Another highlight is the quick cooking time. From prep to plate, this dish takes less than 30 minutes, making it ideal for busy schedules.

And the leftovers? Just as delicious the next day!

Ingredients

• 14 oz (400g) firm tofu, pressed and cubed
• 2 tablespoons vegetable oil (for frying)
• 1 red bell pepper, thinly sliced
• 1 medium carrot, julienned or thinly sliced
• 1 cup broccoli florets
• 1 cup snap peas, trimmed
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 3 green onions, chopped
• 3 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 1 tablespoon rice vinegar
• 1 tablespoon maple syrup or agave nectar
• 1 teaspoon cornstarch mixed with 2 tablespoons water (optional for thickening)
• Sesame seeds for garnish (optional)
• Cooked rice or noodles, to serve

Equipment

• Large non-stick skillet or wok
• Cutting board and sharp knife
• Mixing bowl for sauce
• Spatula or wooden spoon
• Measuring spoons
• Paper towels (for pressing tofu)
• Small bowl for cornstarch slurry (optional)

Instructions

1. Prepare the tofu: Start by draining your tofu well. Wrap it in paper towels and press it under a heavy pan for 15-20 minutes to remove excess moisture. Once pressed, cut the tofu into 1-inch cubes.
2. Make the sauce: In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, maple syrup, minced garlic, and grated ginger. Set aside.
3. Cook the tofu: Heat 1 tablespoon of vegetable oil in your skillet or wok over medium-high heat. Add the tofu cubes and fry until all sides are golden brown and slightly crispy, about 6-8 minutes. Remove tofu from pan and set aside.
4. Stir fry the vegetables: In the same pan, add the remaining tablespoon of oil. Toss in the carrot, broccoli, and snap peas first; stir fry for about 3 minutes until they start to soften but remain crisp. Add the bell pepper and green onions, cooking for another 2-3 minutes.
5. Combine tofu and sauce: Return the tofu to the pan with the vegetables. Pour the sauce over everything and toss gently to coat.
6. Thicken the sauce (optional): If you prefer a thicker sauce, stir the cornstarch slurry to recombine and pour it into the pan. Cook for another 1-2 minutes until the sauce thickens and glazes the tofu and veggies.
7. Final touches: Taste and adjust seasoning if needed. Remove from heat and sprinkle with sesame seeds for a lovely crunch and garnish.
8. Serve: Serve your tofu veggie stir fry hot over cooked rice or noodles for a complete meal.

Tips & Variations

“Pressing the tofu properly is key to achieving that perfect crispy texture — don’t skip this step!”

• Veggie swaps: Use whatever vegetables you have—mushrooms, zucchini, baby corn, or kale are excellent choices.
• Spice it up: Add chili flakes or a splash of Sriracha for a spicy kick.
• Nutty flavor: Toss in some chopped cashews or peanuts for extra texture.
• Gluten-free: Use tamari instead of soy sauce for a gluten-free version.
• Make it saucy: Double the sauce quantities if you like your stir fry extra saucy.

Nutrition Facts

Serving Suggestions

This stir fry pairs wonderfully with steamed jasmine or basmati rice for a classic combo. For a low-carb option, serve it over cauliflower rice or spiralized zucchini noodles.

To make it a full meal, consider adding a side of Vegan Bechamel Sauce Recipe for Creamy Pasta Dishes or a fresh salad. You can also enjoy it alongside some Vegetarian Swiss Chard Recipes for Healthy Meals to boost your greens intake.

Conclusion

This tofu veggie stir fry recipe is a fantastic way to enjoy a colorful, nutrient-packed meal that’s both quick and easy to prepare. It’s perfect for busy weeknights when you want something wholesome without sacrificing flavor or time.

The combination of crispy tofu and fresh vegetables, all coated in a savory, slightly sweet sauce, ensures every bite is satisfying and delicious.

Beyond being a complete meal on its own, this dish is versatile enough to inspire countless variations, making it a reliable staple in your cooking repertoire. For more plant-based inspiration, be sure to check out other tasty ideas like Peruvian Vegetable Recipes for Flavorful Healthy Meals.

Enjoy your cooking adventure and the delightful flavors that come with this tofu veggie stir fry!

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