Vegetable and Tofu Stir-fry
A vibrant and quick stir-fry featuring crispy tofu and a rainbow of fresh vegetables tossed in a savory sauce. This Indo-Chinese classic is perfect for a healthy weeknight dinner, ready in under 30 minutes.
For 4 servings
Prepare and cook the tofu
- Ensure the tofu is well-pressed to remove excess water. Cut it into 1-inch cubes.
- Heat 1 tbsp of sesame oil in a large pan or wok over medium-high heat.
- Add the tofu cubes in a single layer and pan-fry for 5-7 minutes, turning occasionally, until golden brown and slightly crispy on all sides.
- Remove the tofu from the pan and set aside.
Make the stir-fry sauce
- In a small bowl, whisk together the soy sauce, rice vinegar, and sugar.
- In another tiny bowl, mix the cornstarch with 2 tbsp of water to create a slurry. Add this to the sauce mixture and whisk until smooth.
Stir-fry the vegetables
- Add the remaining 1 tbsp of sesame oil to the same wok over high heat.
- Add the minced garlic and grated ginger, and stir-fry for 30 seconds until fragrant.
- Add the onion petals and carrot slices. Stir-fry for 2-3 minutes until they begin to soften.
- Add the broccoli florets and bell pepper cubes. Continue to stir-fry for another 3-4 minutes until the vegetables are tender-crisp.
Combine and finish
- Return the cooked tofu to the wok with the vegetables.
- Give the sauce a quick stir and pour it over everything in the wok.
- Toss continuously for 1-2 minutes until the sauce thickens and coats the tofu and vegetables evenly.
- Season with black pepper.
Garnish and serve
- Turn off the heat, garnish with chopped spring onions.
- Serve immediately with steamed brown rice or noodles.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Pressing the tofu is crucial. It helps the tofu get crispy and absorb the sauce better.
- 2Don't overcrowd the pan. If needed, cook the vegetables in batches to ensure they stir-fry rather than steam.
- 3Have all your ingredients chopped and ready before you start cooking, as stir-frying is a very fast process.
- 4For best texture, cook the vegetables until they are tender-crisp, not mushy.
- 5You can add a splash of water while cooking the broccoli to help it steam and cook faster.
Adapt it for your goals.
Gluten free
Use tamari or coconut aminos instead of soy sauce to make this dish gluten-free.
spicySpicy
Add 1 tsp of red chili flakes or a swirl of sriracha to the sauce for a spicy kick.
high proteinHigh protein
Add 1/2 cup of shelled edamame or a handful of roasted cashews along with the bell peppers for extra protein and crunch.
kid friendlyKid friendly
Use vegetables that kids prefer, like snap peas or baby corn. You can also slightly increase the sugar to make the sauce a bit sweeter.
Why this is on our healthy list.
Rich in Plant-Based Protein
Tofu is a complete protein, providing all the essential amino acids necessary for muscle repair and growth.
Packed with Vitamins and Minerals
The colorful assortment of vegetables offers a wide range of essential nutrients like Vitamin C, Vitamin A, and potassium, which support immune function and overall health.
Good for Heart Health
This stir-fry is low in saturated fat and cholesterol. The use of sesame oil and fresh vegetables contributes to a heart-healthy meal.
High in Fiber
Broccoli, carrots, and other vegetables provide dietary fiber, which aids in digestion and helps maintain stable blood sugar levels.
Frequently asked questions
Yes, it is very healthy. It's packed with plant-based protein from tofu and loaded with vitamins, minerals, and fiber from the variety of vegetables. Using low-sodium soy sauce and minimal oil keeps it light.
