Tofu Vegetable Stir-Fry

This tofu vegetable stir-fry is a vibrant, nutritious dish combining crisp vegetables, tender tofu, and a savoury sauce. It offers a balanced, plant-based meal that cooks quickly, making it ideal for weeknight dinners or wholesome meal preparation.

Why You’ll Love This Recipe

This recipe delivers flavourful results with minimal effort. The tofu absorbs the sauce beautifully, while the assortment of vegetables provides colour, texture, and natural sweetness. The stir-fry method ensures quick cooking and freshness, and the dish can be easily customised to suit different dietary preferences. It is both satisfying and health-conscious, making it a versatile favourite.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

firm tofu
broccoli florets
carrots
bell peppers
snap peas or green beans
garlic
ginger
soy sauce
rice vinegar
sesame oil
brown sugar or maple syrup
cornstarch
vegetable oil
salt
pepper
spring onions (optional)

Directions

1. Drain the tofu and pat it dry. Cut into cubes.

2. In a bowl, toss the tofu with a small amount of cornstarch, salt, and pepper.

3. Heat a tablespoon of vegetable oil in a pan or wok over medium-high heat.

4. Add the tofu and cook until golden on all sides. Remove and set aside.

5. Add more oil if needed, then sauté minced garlic and ginger until fragrant.

6. Add the vegetables and stir-fry until tender-crisp.

7. In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, and brown sugar.

8. Return the tofu to the pan and pour the sauce over the mixture.

9. Stir until everything is coated, and simmer briefly until the sauce thickens.

10. Serve immediately, garnished with spring onions if desired.

Servings and Timing

Serves 3–4 people.
Preparation time: 20 minutes
Cooking time: 10 minutes
Total time: approximately 30 minutes

Variations

– Use tamari for a gluten-free version.
– Add mushrooms for extra umami.
– Replace tofu with tempeh or seitan.
– Include chilli flakes or sriracha for heat.
– Add pineapple for a sweet-and-savoury profile.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to three days.
Reheat gently in a pan over medium heat to maintain texture.
Microwave reheating is convenient but may soften the vegetables slightly.
This dish is not ideal for freezing due to the tofu’s texture after thawing.

FAQs

How do I keep the tofu crisp?

Dry the tofu thoroughly and coat it lightly with cornstarch before pan-frying.

Can I bake the tofu instead of frying it?

Yes. Bake at 200°C (400°F) for 20–25 minutes, turning halfway.

Can I use frozen vegetables?

Yes, though fresh vegetables maintain their texture better. If using frozen, cook off excess moisture.

What type of tofu works best?

Firm or extra-firm tofu provides the best structure for stir-frying.

Can I add noodles to the stir-fry?

Certainly. Stir in cooked noodles at the end and toss with extra sauce.

Why is my stir-fry watery?

High-moisture vegetables or overcrowding the pan can release excess liquid. Cook in batches if necessary.

Can I prepare the sauce ahead of time?

Yes, the sauce may be mixed and refrigerated for up to three days.

How can I increase the protein?

Add edamame, tempeh, or double the tofu.

Can I change the vegetables?

Yes. This recipe accommodates nearly any vegetable combination.

Can I make this oil-free?

You may sauté the vegetables with a splash of broth and bake the tofu, though texture will differ.

Conclusion

This tofu vegetable stir-fry is a wholesome, adaptable recipe that highlights fresh produce and savoury flavours. Quick to prepare and nutritionally balanced, it is suitable for everyday meals, dietary variety, or plant-based cooking. With its versatile ingredients and consistent results, it remains a reliable favourite for home cooks.

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