Vegetable Stir Fry with Tofu

This is not just a stir fry—it’s a sizzling color show in your skillet. Crisp broccoli florets, ruby-red bell peppers, tender carrots, and jade-hued snap peas come alive in a hot pan, kissed by the warmth of ginger and garlic. Nestled among them are golden tofu cubes, seared until their edges are perfectly caramelized, soaking up a glossy glaze of soy, sesame oil, and rice vinegar. The sauce is savory and lightly sweet, clinging to each bite with just enough richness. It’s a dish that moves fast in the kitchen and rewards you with bold textures, vibrant color, and deeply satisfying flavor—perfect for people who crave balance, energy, and plant-powered deliciousness.

Why It’s Quick and Kitchen-Friendly

Stir fries are made for fast-paced kitchens:

  • Most ingredients are chopped, tossed, and cooked in one pan

  • Tofu is easily pan-seared, baked, or air-fried in under 15 minutes

  • Sauce ingredients are pantry staples—think soy sauce, garlic, ginger, sesame oil

  • No long marinating or baking—just high-heat cooking for high-impact flavor

It’s ideal for weeknights when time is short but expectations are high.

Toppings and Proteins That Elevate

The tofu base is satisfying, but here’s how to remix or build on it:

  • Chopped cashews, peanuts, or sesame seeds for crunch and healthy fat

  • Chili crisp or sriracha drizzle for heat lovers

  • Egg ribbons, grilled tempeh, or edamame for extra plant protein

  • Teriyaki chicken or shrimp for omnivorous options

  • Fresh lime juice or rice vinegar to brighten each bowl

These pairings deliver freshness and fun with minimal effort.

Vegetable Stir-Fry with Tofu

Recipe

 

Ingredients:

For the Stir Fry:

  • 1 tbsp sesame oil (or olive oil)

  • 1 block (14 oz) extra-firm tofu, pressed and cubed

  • 2 cups broccoli florets

  • 1 red bell pepper, sliced

  • 1 cup snap peas

  • 1 large carrot, julienned

  • 2 cloves garlic, minced

  • 1 tsp grated ginger

For the Sauce:

  • 3 tbsp soy sauce (or tamari)

  • 1 tbsp rice vinegar

  • 1 tbsp maple syrup or honey

  • 1 tsp cornstarch (optional, for thickening)

  • Red pepper flakes to taste

Instructions:

  1. Sear tofu cubes in a nonstick pan with a little sesame oil until golden on all sides. Remove and set aside.

  2. In the same pan, heat more oil and sauté garlic and ginger until fragrant.

  3. Add veggies and cook 5–7 minutes until tender-crisp.

  4. Whisk together sauce ingredients and pour into pan. Stir until slightly thickened.

  5. Return tofu to pan and toss everything together. Adjust seasoning.

  6. Serve over rice or noodles, with optional toppings.

Nutrition Facts (Per Serving)

  • Calories: 380 kcal

  • Protein: 15 g

  • Total Fat: 18 g

  • Saturated Fat: 2.5 g

  • Carbohydrates: 32 g

  • Dietary Fiber: 7 g

  • Sugars: 8 g

  • Sodium: 600 mg