Tofu Stir Fry Vegetables
Tofu stir-fried with snap peas, mushrooms, carrot, and ginger-soy sauce.
For 1 serving
Sear the tofu until golden brown.
- Heat 3 ml of sesame oil in a large non-stick pan over medium-high heat.
- Add the cubed tofu to the pan in a single layer.
- Cook for 6 minutes, turning occasionally until all sides are golden and crisp.
TIPPress the tofu between paper towels for 15 minutes before cooking to ensure a better sear.Sauté the aromatics and vegetables.
- Stir in the minced garlic and ginger and cook for 30 seconds until fragrant.
- Add the julienned carrots, sliced mushrooms, and snap peas.
- Stir-fry for 4 minutes until the vegetables are tender-crisp.
Season the stir-fry with sauce.
Pour the low-sodium soy sauce and rice vinegar over the tofu and vegetable mixture. Toss everything together for 1 minute to ensure the sauce coats all ingredients evenly.
Plate the stir-fry over brown rice.
- Divide the cooked brown rice into serving bowls.
- Spoon the tofu and vegetable mixture over the rice.
- Garnish with sliced scallions and sesame seeds before serving.
What to keep in mind.
3 tips from the recipe — small details that make a real difference to the final dish.
- 1Cut all vegetables to a similar size to ensure they cook at the same rate.
- 2Use a high-smoke point oil if substituting sesame oil to prevent burning at high heat.
- 3Avoid overcrowding the pan to allow the tofu to sear rather than steam.
Adapt it for your goals.
Low sodium
Replace soy sauce with coconut aminos to further reduce the salt content.
spicierSpicier
Add a teaspoon of red pepper flakes or sriracha during the sauce step for extra heat.
low carbLow carb
Serve the stir-fry over cauliflower rice instead of brown rice to reduce total carbohydrates.
Why this is on our healthy list.
Complete Plant-Based Protein
Tofu provides all nine essential amino acids necessary for muscle repair.
Heart Healthy Fiber
Brown rice and snap peas provide soluble fiber that helps manage cholesterol levels.
Immune System Support
Fresh ginger and garlic contain bioactive compounds that support immune health.
Frequently asked questions
Yes, this dish is high in plant-based protein, fiber, and essential vitamins while remaining low in saturated fat.



