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Vegetable Tofu Stir Fry

Maria G. Brooks
This vibrant and healthy Vegetable Tofu Stir Fry is a perfect balance of flavors and textures.
With crispy tofu, fresh vegetables, and a savory stir-fry sauce, it's an easy and quick meal that can be prepared in just under 30 minutes.
Packed with protein, fiber, and healthy fats, this dish is ideal for vegans, vegetarians, or anyone looking for a plant-based option that's both satisfying and nutritious.
Nutrition Facts (per serving):
Calories: 300 kcal, Protein: 18g, Fat: 20g, Carbohydrates: 18g, Fiber: 5g, Sugars: 7g, Sodium: 700mg (depending on the soy sauce used), Iron: 2mg, Calcium: 200mg
Estimated based on one serving (assuming 4 servings per batch)
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Course
Cuisine asian, Vegan
Servings 4 Servings
Calories 300 kcal

Equipment

  • 1 Large Skillet or Wok
  • 1 Knife
  • 1 Cutting board
  • 1 Tofu Press (Optional but recommended)
  • 1 Small Bowl for Stir-Fry Sauce
  • 1 Whisk or Spoon

Ingredients
  

  • 1 block Firm Tofu
  • 2 tablespoons Soy Sauce
  • 1 tablespoon Sesame Oil
  • 2 cloves Garlic minced
  • 1 tablespoon Fresh Ginger grated
  • 1 tablespoon Maple Syrup or Honey
  • 1 Bell Pepper sliced
  • 1 cup Broccoli Florets
  • 1/2 cup Carrots thinly sliced
  • 1/2 cup Snap Peas
  • 1 tablespoon Olive Oil for cooking
  • Sesame Seeds optional for garnish
  • Rice or Noodles for serving

Instructions
 

  • Press the tofu to remove excess moisture. Once pressed, cut the tofu into bite-sized cubes.
  • Prepare the vegetables: slice the bell pepper, chop the broccoli into florets, thinly slice the carrots, and trim the snap peas.
  • In a bowl, whisk together soy sauce, sesame oil, minced garlic, grated ginger, and maple syrup or honey to make the stir-fry sauce.
  • Heat a large skillet or wok over medium-high heat and add olive oil.
    Once hot, add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes.
    Remove from the pan and set aside.
  • In the same pan, add the vegetables and stir-fry for 3-5 minutes, until tender but still crisp.
  • Add the tofu back into the pan along with the stir-fry sauce.
    Toss to coat everything evenly and cook for an additional 2-3 minutes.
  • Serve over rice or noodles and garnish with sesame seeds, if desired.

Notes

Recipe Notes

  • Pressing the Tofu: Make sure to press the tofu well to remove excess moisture. The firmer the tofu, the better it will hold up when frying.
  • Customization: Feel free to substitute the vegetables with your favorites, such as mushrooms, zucchini, or baby corn.
  • Serving Suggestions: This stir fry is perfect served over brown rice, white rice, or your choice of noodles. You can also pair it with a side of steamed dumplings or a light salad.
Keyword Vegetable Tofu Stir Fry