Tofu Stir-fry
Crispy pan-fried tofu and vibrant, tender-crisp vegetables tossed in a savory and slightly sweet garlic-ginger sauce. A quick, healthy, and satisfying weeknight meal that comes together in under 30 minutes.
For 4 servings
5 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the Tofu
- b.Press the tofu for at least 15 minutes to remove as much water as possible. This is key for a crispy texture.
- c.Cut the pressed tofu into 1-inch cubes.
- d.In a medium bowl, add the tofu cubes, 1 tablespoon of soy sauce, and 2 tablespoons of cornstarch. Gently toss until the tofu is evenly coated.
- 2
Step 2
- a.Mix the Stir-Fry Sauce
- b.In a small bowl or liquid measuring cup, whisk together the remaining soy sauce (about 60ml), water, maple syrup, rice vinegar, toasted sesame oil, minced garlic, grated ginger, and the remaining 1 tablespoon of cornstarch.
- c.Ensure the cornstarch is fully dissolved. Set the sauce aside.
- 3
Step 3
- a.Pan-Fry the Tofu
- b.Heat 3 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 in a single layer, ensuring not to overcrowd the pan (cook in batches if needed).
- d.Fry for 5-7 minutes, turning every couple of minutes, until all sides are golden brown and crispy.
- e.Remove the tofu with a slotted spoon and transfer to a plate lined with a paper towel.
- 4
Step 4
- a.Stir-Fry the Vegetables
- b.Add the remaining 1 tablespoon of oil to the same skillet. Add the broccoli florets and carrots.
- c.Stir-fry for 3-4 minutes until they are bright in color and begin to soften.
- d.Add the sliced bell pepper and snap peas. Continue to stir-fry for another 2-3 minutes. The vegetables should be tender-crisp, not mushy.
- 5
Step 5
- a.Combine and Serve
- b.Return the crispy tofu to the skillet with the vegetables.
- c.Give the sauce a quick stir to recombine, then pour it over everything in the pan.
- d.Stir continuously for 1-2 minutes as the sauce quickly thickens and coats the tofu and vegetables.
- e.Remove from heat immediately. Garnish with sliced green onions and toasted sesame seeds. Serve hot with steamed rice or noodles.
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, press it for longer (up to an hour) or use a tofu press.
- 2Mise en place is crucial for stir-frying. Have all your vegetables chopped and sauce mixed before you turn on the heat.
- 3Ensure your pan is hot before adding ingredients to achieve a proper sear rather than steaming them.
- 4Don't overcook the vegetables. They should retain a slight crunch for the best texture.
- 5To add a bit of heat, add a teaspoon of sriracha or a pinch of red pepper flakes to the sauce.
Adapt it for your goals.
Spicy Version
Add 1-2 teaspoons of chili garlic sauce or sriracha to the stir-fry sauce for a spicy kick.
Nutty AdditionNutty Addition
Toss in 1/4 cup of roasted cashews or peanuts at the end for extra crunch and flavor.
Different VegetablesDifferent Vegetables
Feel free to substitute with other quick-cooking vegetables like mushrooms, bok choy, zucchini, or baby corn.
Add AromaticsAdd Aromatics
Stir-fry some sliced onions or shallots before adding the other vegetables for a deeper flavor base.
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. It's a fantastic component for muscle repair, immune function, and overall health, especially for those on vegetarian or vegan diets.
Rich in Vitamins and Fiber
The colorful array of vegetables like broccoli, carrots, and bell peppers supplies a wealth of essential vitamins (like Vitamin C and A), minerals, and dietary fiber, which aids digestion and promotes gut health.
Supports Heart Health
This dish is low in saturated fat and cholesterol. Soy protein from tofu has been shown to help lower LDL (bad) cholesterol levels, contributing to better cardiovascular health.
Frequently asked questions
Yes, this Tofu Stir-fry is very healthy. It's packed with plant-based protein from tofu and loaded with vitamins, minerals, and fiber from the variety of fresh vegetables. The sauce is made with minimal oil and natural sweeteners.