Stir Fried Tofu with Vegetables
Crispy pan-fried tofu tossed with a colorful medley of fresh vegetables in a savory and tangy Indo-Chinese sauce. A quick, healthy, and delicious weeknight meal that comes together in under 30 minutes.
For 4 servings
6 steps. 15 minutes total.
- 1
Step 1
- a.Press the tofu block for at least 15 minutes to remove excess water.
- b.Cut the pressed tofu into 1-inch cubes.
- c.In a bowl, toss the tofu cubes with 2 tablespoons of cornstarch, salt, and black pepper until lightly coated.
TIPPressing the tofu is the most important step for achieving a crispy texture. Don't skip it! - 2
Step 2
- a.In a small bowl, whisk together the soy sauce, rice vinegar, red chili sauce, and sugar.
- b.In a separate small bowl, mix 1 tablespoon of cornstarch with 1/4 cup of water to create a slurry.
TIPHave all your vegetables and sauce ingredients prepped and ready before you start cooking. Stir-frying is a fast process. - 3
Step 3
- a.Heat 3 tablespoons of oil in a large skillet or wok over medium-high heat.
- b.Carefully place the coated tofu cubes in a single layer.
- c.Fry for 5-7 minutes, turning occasionally, until all sides are golden brown and crispy.
- d.Remove the tofu from the pan and set aside on a paper towel-lined plate.
TIPDon't overcrowd the pan; cook in batches if necessary to ensure the tofu gets crispy. - 4
Step 4
- a.In the same wok, add the remaining 1 tablespoon of oil over high heat.
- b.Add the minced ginger, garlic, and green chilies. Sauté for 30 seconds until fragrant.
- c.Add the onion and carrots, and stir-fry for 2 minutes.
- d.Add the bell pepper and broccoli. Stir-fry for another 3-4 minutes until tender-crisp.
TIPMaintain high heat while stir-frying to keep the vegetables crisp and prevent them from getting soggy. - 5
Step 5
- a.Return the crispy tofu to the wok with the vegetables.
- b.Pour the prepared soy sauce mixture over everything and toss to combine.
- c.Stir the cornstarch slurry again, then pour it into the wok.
- d.Cook for 1-2 minutes, stirring constantly, until the sauce thickens and glazes everything.
- 6
Step 6
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For an even crispier tofu, you can air fry the cornstarch-coated cubes at 200°C (400°F) for 12-15 minutes, shaking halfway through.
- 2To add a nutty flavor, add a teaspoon of sesame oil to the sauce just before serving.
- 3Feel free to substitute with other vegetables like mushrooms, baby corn, or snap peas.
- 4Store leftovers in an airtight container in the refrigerator for up to 3 days. The tofu may lose some of its crispiness upon reheating.
Adapt it for your goals.
Gluten free
Use tamari or a certified gluten-free soy sauce instead of regular soy sauce.
veganVegan
This recipe is already vegan. Ensure your red chili sauce does not contain any animal-derived ingredients.
high proteinHigh protein
Add 1/2 cup of shelled edamame along with the broccoli for an extra protein boost.
quickQuick
Use pre-pressed and pre-cubed tofu to save on prep time. A bag of frozen stir-fry vegetable mix can also be used.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Tofu is a complete protein, providing all the essential amino acids your body needs for muscle repair and growth.
Rich in Vitamins and Minerals
The colorful assortment of vegetables like broccoli, carrots, and bell peppers offers a wide range of essential nutrients, including Vitamin C, Vitamin A, and potassium.
Supports Heart Health
Soy isoflavones in tofu have been linked to improved heart health markers. This dish is also low in saturated fat, especially when using minimal oil.
High in Fiber
The vegetables contribute significant dietary fiber, which aids in digestion, promotes gut health, and helps with satiety.
Frequently asked questions
Yes, it's a very healthy dish. It's packed with plant-based protein from tofu and loaded with vitamins, minerals, and fiber from the variety of vegetables. Using the pan-frying method with minimal oil keeps it lighter than deep-frying.