Pan-Seared Tofu and Vegetable Stir-fry
A vibrant, protein-packed stir-fry perfect for a healthy weeknight dinner. Crispy pan-seared tofu is tossed with broccoli, bell peppers, and snap peas in a savory ginger-garlic sauce. Ready in under 30 minutes!
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.In a medium bowl, toss the pressed and cubed tofu with 1 tablespoon of cornstarch, salt, and pepper until lightly coated.
- b.In a separate small bowl, whisk together the low-sodium soy sauce, rice vinegar, water, and the remaining 1 tablespoon of cornstarch. Set aside.
TIPPressing the tofu is crucial for getting a crispy texture. Wrap the block in paper towels and place a heavy object on top for at least 15 minutes. - 2
Step 2
- 3
Step 3
- a.Add the minced garlic and grated ginger to the same skillet and sauté for 30 seconds until fragrant.
- b.Add the broccoli florets and sliced bell peppers. Stir-fry for 4-5 minutes until they are crisp-tender.
- c.Add the snap peas and cook for another 1-2 minutes. They should remain bright green and crunchy.
TIPTo cook the broccoli faster, you can add a tablespoon of water and cover the pan for a minute to steam it slightly. - 4
Step 4
- a.Return the seared tofu to the skillet with the vegetables.
- b.Give the sauce mixture a quick stir and pour it over the tofu and vegetables.
- c.Cook, stirring constantly, for 1-2 minutes until the sauce thickens and coats everything evenly.
- d.Remove from heat and stir in the toasted sesame oil.
- 5
Step 5
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy tofu, use an air fryer at 400°F (200°C) for 15 minutes after coating it with cornstarch.
- 2Don't overcrowd the pan when searing the tofu. Cook in batches if necessary to ensure it gets brown and crispy rather than steaming.
- 3Feel free to add other vegetables like carrots, mushrooms, or baby corn.
- 4For a touch of sweetness, add a teaspoon of maple syrup or honey to the sauce.
- 5Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Gluten free
Use tamari or a certified gluten-free soy sauce instead of regular soy sauce.
spicySpicy
Add 1-2 teaspoons of sriracha or a pinch of red pepper flakes to the sauce for a spicy kick.
high proteinHigh protein
Add 1 cup of shelled edamame along with the snap peas to boost the protein content even further.
quickQuick
Use a bag of pre-chopped stir-fry vegetables to save on prep time.
Why this is on our healthy list.
High in Plant-Based Protein
Tofu is a complete protein, providing all the essential amino acids your body needs for muscle repair and growth. This dish offers over 25 grams of protein per serving.
Rich in Fiber
With a generous amount of broccoli, bell peppers, and snap peas, this stir-fry is an excellent source of dietary fiber, which supports digestive health and helps you feel full.
Packed with Vitamins and Antioxidants
The colorful vegetables provide a wide range of essential nutrients, including Vitamin C from bell peppers and Vitamin K from broccoli, which support immune function and bone health.
Frequently asked questions
Yes, it is a very healthy dish. It's packed with plant-based protein from tofu and loaded with fiber, vitamins, and minerals from the variety of fresh vegetables. Using low-sodium soy sauce and a minimal amount of oil keeps it heart-healthy.