Tofu and Zucchini Stir-fry
A quick and healthy stir-fry featuring crispy pan-fried tofu, tender zucchini, and colorful bell peppers tossed in a savory ginger-garlic sauce. This high-protein, high-fiber meal is perfect for a light weeknight dinner and comes together in under 30 minutes.
For 4 servings
Prepare the sauce and tofu
- In a small bowl, whisk together the low-sodium soy sauce, rice vinegar, cornstarch, and optional maple syrup. Set aside.
- Pat the pressed tofu cubes dry with a paper towel to ensure they get crispy.
Pan-fry the tofu
- Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat.
- Add the tofu cubes in a single layer, ensuring not to overcrowd the pan. Cook for 5-7 minutes, turning occasionally, until golden brown and crispy on all sides.
- Remove the tofu from the skillet and set it aside on a plate.
Stir-fry the vegetables
- Add the remaining 1 tablespoon of sesame oil to the same skillet.
- Add the sliced bell peppers and cook for 3-4 minutes until they begin to soften.
- Add the minced garlic and grated ginger, and stir-fry for another minute until fragrant.
- Add the sliced zucchini and cook for 2-3 minutes until tender-crisp. Avoid overcooking to keep a slight crunch.
Combine and finish
- Return the crispy tofu to the skillet with the vegetables.
- Give the sauce a quick stir and pour it over everything in the pan.
- Toss gently to coat the tofu and vegetables. The sauce will thicken quickly, in about 1-2 minutes.
- Remove from heat, garnish with sliced scallions and sesame seeds, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy tofu, toss the pressed cubes in 1 tablespoon of cornstarch before frying.
- 2Don't overcrowd the pan when cooking the tofu or vegetables, as this will steam them instead of stir-frying. Cook in batches if necessary.
- 3Cut your vegetables into uniform sizes to ensure they cook evenly.
- 4This stir-fry is best served immediately. Leftovers 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 coconut aminos instead of soy sauce to make this recipe gluten-free.
quickQuick
Use pre-pressed or baked tofu to save on prep time. You can also use a bag of frozen stir-fry vegetables.
healthyHealthy
Add more non-starchy vegetables like broccoli, snap peas, or mushrooms to increase the fiber content.
spicySpicy
Add 1/2 teaspoon of red pepper flakes or a dash of sriracha to the sauce for a spicy kick.
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.
Rich in Fiber
Zucchini and bell peppers are excellent sources of dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Packed with Vitamins
Bell peppers are rich in Vitamin C, an important antioxidant, while zucchini provides Vitamin A and potassium.
Supports Heart Health
This dish is low in saturated fat and cholesterol. The use of low-sodium soy sauce also helps in managing blood pressure.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein from tofu and loaded with fiber, vitamins, and minerals from the zucchini and bell peppers. Using low-sodium soy sauce and minimal oil makes it a great option for a balanced meal.
