Vegetable Stir Fry with Tofu Recipe
A colorful stir fry featuring golden tofu, crunchy vegetables, and a savory sauce—balanced, plant-powered, and perfect for busy weeknights.
Ingredients
- 2 tbsp sesame oil
- 14 oz extra-firm tofu pressed and cubed
- 3 cloves garlic minced
- 1 tbsp ginger grated
- 1 red bell pepper sliced
- 1 yellow bell pepper sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 1 medium carrot julienned
- ½ cup mushrooms sliced
- 3 tbsp low-sodium soy sauce
- 1 tbsp rice vinegar
- 1 tbsp maple syrup
- 1 tbsp cornstarch mixed with 2 tbsp water
- 1 tsp chili flakes optional
- 1 tbsp sesame seeds for garnish
- 2 green onions chopped
Instructions
- Heat wok over medium-high heat. Add 1 tbsp sesame oil, then tofu cubes. Stir fry until golden brown on all sides, about 7 minutes.
- Remove tofu, set aside. Add remaining oil, garlic, and ginger. Stir until fragrant—don’t burn it unless bitterness is your hobby.
- Toss in bell peppers, broccoli, snap peas, carrot, and mushrooms. Stir continuously for 5 minutes until slightly tender but still crisp.
- Mix soy sauce, rice vinegar, maple syrup, and cornstarch slurry in a bowl. Pour into vegetables, stirring until sauce thickens.
- Add tofu back, toss everything gently. Cook for 3 minutes. Sprinkle sesame seeds and green onions. Serve hot with rice or noodles.
Notes
Nutritional Values (per serving)
- Calories: 260
- Total Fat: 12g
- Saturated Fat: 2g
- Carbohydrates: 24g
- Fiber: 7g
- Protein: 16g
Vitamins and Minerals (per serving)
- Vitamin A: 55%
- Vitamin C: 85%
- Calcium: 20%
- Iron: 18%
- Potassium: 14%
Notes and Tips
- Press tofu well; soggy tofu is basically edible sadness.
- Cook on high heat to keep vegetables bright and crunchy.
- Swap soy sauce with tamari if you need gluten-free.
- Add cashews for crunch or drizzle sriracha for spice.
- Serve over quinoa or noodles for extra drama on the plate.