Tofu and Vegetable Stir-Fry
Crispy pan-fried tofu cubes and a colorful mix of fresh vegetables are tossed in a savory garlic-ginger sauce. This vibrant, satisfying stir-fry is a perfect healthy weeknight meal, ready in just 30 minutes.
For 4 servings
6 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the Tofu
- b.Press the tofu for at least 15 minutes to remove excess water. You can use a tofu press or wrap the block in paper towels and place a heavy object on top.
- c.Once pressed, cut the tofu into 1-inch cubes.
- d.In a medium bowl, add the tofu cubes and 2 tablespoons of cornstarch. Gently toss until each cube is lightly and evenly coated. This is key for a crispy exterior.
- 2
Step 2
- a.Mix the Stir-Fry Sauce
- b.In a small bowl or liquid measuring cup, whisk together the low sodium soy sauce, rice vinegar, toasted sesame oil, maple syrup, water, red pepper flakes, and the remaining 1 tablespoon of cornstarch until smooth.
- c.Set the sauce aside. The cornstarch will settle, so you'll need to whisk it again just before using.
- 3
Step 3
- a.Pan-Fry the Tofu
- b.Heat 2 tablespoons of vegetable oil in a large wok or non-stick skillet over medium-high heat until it shimmers.
- c.Carefully place the coated tofu cubes in a single layer, ensuring not to overcrowd the pan (work in batches if needed).
- d.Fry for 5-7 minutes, turning the cubes every couple of minutes, until they are golden brown and crispy on all sides.
- e.Using a slotted spoon, transfer the crispy tofu to a plate lined with a paper towel.
- 4
Step 4
- a.Stir-Fry Aromatics and Vegetables
- b.Add the remaining 1 tablespoon of oil to the same skillet. Swirl to coat.
- c.Add the minced garlic and grated ginger. Stir-fry for about 30 seconds until fragrant, being careful not to burn them.
- d.Add the sliced carrots and broccoli florets to the skillet. Stir-fry for 3-4 minutes.
- e.Add the sliced red bell pepper and continue to stir-fry for another 2-3 minutes. The vegetables should be tender-crisp, still vibrant in color with a slight bite.
- 5
Step 5
- a.Combine and Finish
- b.Return the crispy tofu to the skillet with the cooked vegetables.
- c.Give the sauce a final quick whisk to recombine the cornstarch, then pour it evenly over the tofu and vegetables.
- d.Gently toss everything together to coat. Cook for 1-2 minutes, stirring constantly, until the sauce thickens to a glossy glaze.
- e.Remove from the heat immediately to prevent overcooking the vegetables.
- 6
Step 6
- a.Garnish and Serve
- b.Garnish generously with sliced green onions and toasted sesame seeds.
- c.Serve immediately over steamed jasmine rice, brown rice, or noodles for a complete meal.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pressing the tofu is the most crucial step for a crispy result. Do not skip it!
- 2Ensure your wok or skillet is very hot before adding ingredients. This creates a proper sear and prevents steaming.
- 3Stir-frying is a fast cooking process. Have all your ingredients chopped, measured, and ready to go before you start.
- 4Avoid overcrowding the pan. Cook in batches if necessary to ensure everything fries rather than steams.
- 5For an extra flavor boost, add a splash of Shaoxing wine (Chinese cooking wine) after the garlic and ginger.
- 6The sauce will thicken very quickly. Be ready to remove the stir-fry from the heat as soon as it glazes everything to maintain the perfect texture.
Adapt it for your goals.
Protein Swap
Replace tofu with an equal amount of tempeh, seitan, chickpeas, or for a non-vegetarian option, use sliced chicken breast or shrimp.
Vegetable MedleyVegetable Medley
Feel free to use other quick-cooking vegetables like snap peas, mushrooms, baby corn, bok choy, or edamame.
Gluten FreeGluten-Free
To make this recipe gluten-free, simply substitute the soy sauce with tamari or coconut aminos.
Nutty AdditionNutty Addition
For extra crunch and healthy fats, toss in a handful of roasted cashews or peanuts at the end.
Sauce FlavorSauce Flavor
Add 1 tablespoon of peanut butter to the sauce for a creamy, satay-like flavor, or a teaspoon of chili garlic sauce for extra heat.
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, immune function, and overall health.
Rich in Vitamins and Fiber
The colorful array of vegetables like broccoli, carrots, and bell peppers delivers a powerful dose of vitamins (like C and K), minerals, and dietary fiber, which aids digestion and promotes gut health.
Supports Heart Health
This dish is low in saturated fat and cholesterol. The use of vegetable and sesame oils provides healthier unsaturated fats, contributing to better cardiovascular health.
Frequently asked questions
One serving of this Tofu and Vegetable Stir-Fry contains approximately 350-400 calories, not including rice or noodles. The exact count can vary based on the specific ingredients and oil used.