Tofu vegetable stir-fry is a vegan dish that is so easy to make, yet packed with flavor and nutrition. This dish typically features tofu and an array of colorful vegetables stir-fried together with a savory sauce. It is a versatile and customizable dish that can be served with rice, noodles, or on its own as a low-carb option such as quinoa. Perfect for a quick and healthy family weeknight meal.

This vegan stir-fry is a delicious and can be customized to use what’s on hand in the refrigerator. You can easily customize with a variety of vegetables and spices, making it a versatile option for any occasion. Stir-fries are a staple in Asian cuisine and have become increasingly popular in Western cultures due to their simplicity and health benefits.

Tofu Stir Fry with Vegetables with a side bowl of rice

In this recipe, we will use tofu as our protein source and a variety of fresh vegetables to create a colorful and nutritious dish that can be enjoyed on its own or served over rice or noodles. Tofu is a versatile ingredient that can be used in a variety of dishes and is an excellent source of protein, iron, and calcium. Additionally, vegetables provide a variety of vitamins, minerals, and fiber, making this dish a great option for anyone looking to increase their daily intake of plant-based foods. So let’s get started and make this delicious tofu vegetable stir-fry!

What you’ll love about this recipe:

Quick and easy to make.
Perfect weeknight meal.
Healthy.
Budget-friendly.
Versatile, and can be made with vegetables on hand.

TIPS

Here are some tips for making a delicious tofu vegetable stir-fry:

Press the tofu to remove excess water: Pressing the tofu helps it absorb more flavor and cook more evenly. Wrap the tofu in a clean towel and place a heavy object, like a cast-iron skillet or pot, on top for 30 minutes.
Cut the vegetables into even sizes: Cutting the vegetables into even sizes helps them cook evenly.
Use high heat: A hot pan is key to getting a good sear on the tofu and vegetables.
Serve with a side of rice or noodles: Tofu vegetable stir-fry pairs well with steamed rice or noodles.

SERVING OPTIONS

There are many options that can be served with tofu vegetable stir-fry. Here are a few:

Rice: Tofu vegetable stir-fry is traditionally served with rice. You can use brown rice or white rice, depending on your preference. Try it with Cilantro Lime Rice.

Noodles: Another option is to serve the stir-fry with noodles. You can use soba noodles, rice noodles, or udon noodles.

Quinoa: For a healthier option, you can serve the stir-fry with quinoa instead of rice.

Salad: A side salad with fresh greens and a simple vinaigrette can complement the stir-fry.

Soup: A light soup such as miso soup or hot and sour soup can be a great pairing for tofu vegetable stir-fry.

Spring Rolls: For a more complete Asian-inspired meal, you can serve the stir-fry with spring rolls.

Dumplings: Similarly, you can serve the stir-fry with steamed or fried dumplings for a satisfying meal.

Prep Time:15

Cook Time:10

Total Time:25

Ingredients

16 ounces firm tofu
1 ½ tablespoons cornstarch (or arrowroot)
½ cup water
½ cup coconut aminos (gluten free), tamari, or soy sauce
2 tablespoon maple syrup or agave
2 tablespoons coconut vinegar or rice vinegar
2 tablespoons vegetable oil or sesame oil
1 ½ cups broccoli florets
1 carrot, diced
1 red bell pepper, cut in bite sized pieces or sliced
1 onion, chopped (red, yellow or white)
1 cups green beans (optional)
1 cup sliced mushrooms (optional)
3 garlic cloves, minced
2 tablespoon grated fresh ginger
salt and pepper to taste
1 green onion stalk, sliced or sesame seeds for garnish (optional)
¼ teaspoon red pepper flakes (optional for heat)

Instructions

Cook the Tofu:

Drain the tofu and press it between paper towels to remove excess water. Cut the tofu into 1/2 inch cubes.
Heat 1 tbsp of vegetable oil in a large skillet over medium-high heat. Add the tofu cubes and cook for 5-6 minutes or until golden brown. Remove from the skillet with slotted spoon, and set aside.

Prepare the Sauce:

Mix cornstarch, water, maple syrup, vinegar and coconut aminos or soy sauce in a bowl or glass. Set this aside.

Cook the Vegetables:

In the same skillet, add the remaining 1 tbsp of vegetable oil. Sauté the onions and carrots for 2 minutes. Then add bell peppers, broccoli, green beans mushrooms, and saute for another 2 minutes, until vegetables have softened. Then add garlic and ginger and sauté another minute.

Combine and Serve:

Add cornstarch mixture to vegetables and lower tempature to medium heat and continue to stir as sauce thickens. Add the cooked tofu cubes back to the skillet and gently mix in with vegetables and sauce. Turn off heat and serve.
Serve over cooked rice, quinoa or noodles.

Servings: 4

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