Vegetable and Tofu Stir Fry Recipe for Quick Healthy Meals

Stir-fries are a fantastic way to throw together a quick, healthy, and flavorful meal, especially when packed with vibrant vegetables and protein-rich tofu. This vegetable and tofu stir fry recipe is perfect for anyone looking to enjoy a nutritious dinner without spending hours in the kitchen.

Whether you’re a busy professional, a student, or just someone who loves colorful, wholesome meals, this recipe is as versatile as it is delicious.

With crisp-tender veggies, golden-browned tofu, and a savory sauce that ties everything together, this dish is sure to please both vegetarians and meat-eaters alike. Plus, it’s a great way to add more plant-based protein to your diet while keeping things light and satisfying.

Ready in under 30 minutes, this stir fry is ideal for busy weeknights or meal prep for the days ahead.

Why You’ll Love This Recipe

This vegetable and tofu stir fry recipe is a wonderful blend of nutrition, flavor, and simplicity. Here’s why it stands out:

• Quick and easy: From chopping to plating in about 30 minutes.
• Highly customizable: Use whatever vegetables you have on hand or prefer.
• Protein-packed: Tofu provides a great plant-based protein source.
• Flavorful sauce: The perfect balance of salty, sweet, and umami.
• Healthy and light: Low in calories but high in nutrients and fiber.

Ingredients

• 14 oz (400g) firm tofu, drained and cubed
• 2 tablespoons vegetable oil (such as canola or peanut oil)
• 1 medium red bell pepper, sliced
• 1 medium yellow bell pepper, sliced
• 1 cup broccoli florets
• 1 medium carrot, thinly sliced
• 1 cup snap peas, trimmed
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 3 green onions, sliced
• 3 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon hoisin sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 1 teaspoon cornstarch mixed with 2 tablespoons cold water
• Sesame seeds for garnish (optional)
• Cooked rice or noodles for serving

Equipment

• Large non-stick skillet or wok
• Cutting board and sharp knife
• Mixing bowl for sauce
• Spatula or wooden spoon for stir-frying
• Measuring spoons and cups
• Small bowl for cornstarch slurry

Instructions

1. Press the tofu: Wrap the tofu block in a clean kitchen towel or paper towels and press gently to remove excess moisture. This step helps the tofu crisp up better during cooking.
2. Prepare the sauce: In a mixing bowl, combine the soy sauce, hoisin sauce, rice vinegar, and sesame oil. Stir well and set aside.
3. Heat the oil: Warm 1 tablespoon of vegetable oil in the skillet or wok over medium-high heat.
4. Cook the tofu: Add the cubed tofu to the pan in a single layer. Fry for 3-4 minutes on each side until golden brown and crispy. Remove tofu from the pan and set aside.
5. Sauté aromatics: Add the remaining tablespoon of oil to the pan. Toss in the minced garlic and grated ginger, stirring for about 30 seconds until fragrant but not burned.
6. Add vegetables: Add the sliced bell peppers, broccoli florets, carrot slices, and snap peas. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
7. Return tofu and add sauce: Add the cooked tofu cubes back into the skillet with the vegetables. Pour the prepared sauce over everything and stir to combine.
8. Thicken the sauce: Stir the cornstarch slurry once more, then pour it into the pan. Cook for another 1-2 minutes, stirring continuously, until the sauce thickens and coats the tofu and veggies.
9. Finish with green onions: Stir in the sliced green onions and cook for an additional 30 seconds.
10. Serve: Remove from heat and serve immediately over cooked rice or noodles. Garnish with sesame seeds if desired.

Tips & Variations

For extra crispy tofu, try coating the cubes lightly in cornstarch before frying.

You can easily swap or add any of your favorite vegetables. Mushrooms, baby corn, zucchini, or bok choy work wonderfully.

For a spicy kick, add sliced fresh chili or a splash of chili garlic sauce to the stir fry sauce.

If you prefer a gluten-free version, use tamari instead of soy sauce and check that your hoisin sauce is gluten-free or substitute with a mix of honey and gluten-free soy sauce.

For a nutty depth, sprinkle chopped peanuts or cashews on top before serving. And if you want to boost the protein even more, add some cooked edamame or chickpeas.

Nutrition Facts

Serving Suggestions

This vegetable and tofu stir fry pairs beautifully with a variety of side dishes. Serve it over steamed jasmine or brown rice for a classic meal.

You can also enjoy it with quinoa or cauliflower rice for a low-carb option.

For a noodle meal, try tossing the stir fry with cooked soba, rice noodles, or udon. Garnish with fresh cilantro, lime wedges, and a drizzle of extra sesame oil for added flavor complexity.

Complement the meal with a light Asian-inspired salad or a side of Low Calorie Vegetable Soup Recipe for Healthy Eating to keep things fresh and balanced.

Conclusion

This vegetable and tofu stir fry recipe is a delightful way to enjoy a quick, nutritious, and satisfying meal any night of the week. Its vibrant colors and fresh flavors make it as visually appealing as it is delicious.

The best part is how adaptable it is — you can easily swap in your favorite vegetables or tweak the sauce to suit your taste.

Whether you’re cooking for yourself or feeding a family, this recipe delivers on both taste and health. Don’t forget to check out more creative options like the Vegetarian Swiss Chard Recipes for Healthy Meals or treat yourself with the Vegetarian Date Cake Recipe: Moist, Easy, and Delicious for dessert.

Experiment, enjoy, and keep cooking healthy!

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