Vegetable Stir-Fry with Tofu Recipe

Introduction

Vegetable Stir-Fry with Tofu is a vibrant, healthy dish packed with flavor, texture, and nutrients. The stir-fry features a variety of colorful vegetables, crispy tofu, and a savory sauce that brings everything together in a harmonious, satisfying way. It’s the perfect dish for anyone looking for a plant-based meal that’s easy to prepare, full of fresh ingredients, and brimming with flavor.

This recipe can be adapted to suit your preferences by swapping in different vegetables, adding spices for extra heat, or adjusting the sauce to your taste. Whether you’re a seasoned stir-fry enthusiast or trying tofu for the first time, this dish will quickly become a staple in your cooking rotation. Plus, it’s a great way to get in your daily serving of veggies while enjoying a wholesome, meat-free meal.

In this comprehensive guide, we’ll take you step-by-step through making a delicious Vegetable Stir-Fry with Tofu, from prepping the ingredients to serving it hot and fresh. You’ll also find tips, variations, and ideas for how to serve this dish to make it an even more satisfying meal.

Why You’ll Love Vegetable Stir-Fry with Tofu

• Nutrient-Packed: With tofu as a source of plant-based protein and an assortment of fresh vegetables, this dish is both filling and healthy, offering a wide variety of essential vitamins and minerals.
• Quick and Easy: Stir-fry dishes come together in a flash. This recipe takes less than 30 minutes to prepare, making it a perfect option for busy weeknights or when you’re craving a wholesome, home-cooked meal in a hurry.
• Customizable: You can swap the vegetables to match what’s in season, add different protein sources, or make the sauce as sweet, salty, or spicy as you like.
• Vegan and Gluten-Free: This recipe is naturally vegan, making it suitable for a plant-based diet. By using tamari instead of soy sauce, it can easily be made gluten-free, as well.
• Flavorful: The combination of savory, tangy, and slightly sweet flavors in the sauce, combined with the fresh vegetables and crispy tofu, creates an irresistible, delicious dish.

Preparation and Cooking Time

• Total Time: 30 minutes
• Preparation Time: 15 minutes
• Cooking Time: 15 minutes
• Servings: 4 servings
• Calories per Serving: Around 350-400 calories, depending on portion sizes and ingredients used.

Nutrition Facts (Per Serving)

• Calories: 350-400 kcal
• Fat: 18g
• Carbohydrates: 35g
• Protein: 15g
• Fiber: 6g
• Sugar: 9g

Ingredients

For the Stir-Fry:

• 14 oz block firm tofu (drained and pressed)
• 1 tablespoon vegetable oil (for frying)
• 1 red bell pepper, sliced into thin strips
• 1 yellow bell pepper, sliced into thin strips
• 1 small zucchini, sliced into rounds
• 1 cup broccoli florets
• 1 medium carrot, julienned or sliced thinly
• ½ cup snap peas, ends trimmed
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 2 tablespoons green onions, chopped (for garnish, optional)
• 1 tablespoon sesame seeds (optional, for garnish)

For the Stir-Fry Sauce:

• ¼ cup soy sauce or tamari (for a gluten-free option)
• 2 tablespoons rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon maple syrup or honey (adjust to your sweetness preference)
• 1 teaspoon cornstarch (optional, for thickening)
• ½ teaspoon chili flakes (optional, for heat)
• 2 tablespoons water
• 1 tablespoon hoisin sauce (optional, for extra flavor)

Step-by-Step Instructions

1. Prepare the Tofu

Start by pressing the tofu to remove excess moisture. Wrap the tofu in a clean kitchen towel or paper towels and place something heavy on top, like a skillet or a can, to press it for 10-15 minutes. This helps the tofu become firmer and allows it to absorb more flavor during cooking.

Once pressed, cut the tofu into bite-sized cubes. The smaller the cubes, the crispier they will become when cooked.

2. Make the Stir-Fry Sauce

In a small bowl, whisk together the soy sauce (or tamari), rice vinegar, sesame oil, maple syrup (or honey), chili flakes (if using), and water. If you want a thicker sauce, mix the cornstarch with a tablespoon of water in a separate bowl to create a slurry, then add it to the sauce mixture. This will help the sauce coat the tofu and vegetables more effectively.

Taste the sauce and adjust the sweetness, saltiness, or spiciness to your preference. Set the sauce aside while you prepare the tofu and vegetables.

3. Cook the Tofu

Heat 1 tablespoon of vegetable oil in a large non-stick skillet or wok over medium-high heat. Once the oil is hot, add the tofu cubes and cook for 5-7 minutes, turning the tofu occasionally to ensure all sides are golden brown and crispy. The tofu should be slightly crispy on the outside but soft on the inside.

Once the tofu is crispy, remove it from the skillet and set it aside on a plate. You can blot the tofu with a paper towel to remove any excess oil if desired.

4. Sauté the Vegetables

In the same skillet or wok, add a little more oil if needed. Heat the oil over medium-high heat and add the garlic and ginger. Stir-fry for 1-2 minutes until fragrant.

Next, add the vegetables to the pan. Start with the harder vegetables like carrots, broccoli, and snap peas, and stir-fry for about 4-5 minutes, or until they are slightly tender but still crisp. Then add the bell peppers, zucchini, and any other softer vegetables you’re using. Continue stir-frying for another 3-4 minutes, allowing the vegetables to cook through but remain vibrant and crisp.

5. Combine the Tofu and Sauce

Once the vegetables are cooked to your liking, return the crispy tofu to the pan. Pour the stir-fry sauce over the tofu and vegetables, and toss everything together to coat the tofu and vegetables in the sauce. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly and the flavors to meld.

If you used cornstarch in the sauce, you should notice that the sauce thickens and becomes glossy. If you prefer a thinner sauce, add a splash of water until you reach the desired consistency.

6. Serve the Vegetable Stir-Fry with Tofu

Once the stir-fry is done, transfer it to a serving platter or individual bowls. Garnish with freshly chopped green onions and sesame seeds for added flavor and texture.

Serve the stir-fry over steamed rice, quinoa, or noodles for a complete meal. It’s also delicious on its own or paired with other Asian-inspired sides like dumplings, spring rolls, or pickled vegetables.

Tips for Perfect Vegetable Stir-Fry with Tofu

• Press the Tofu: Make sure to press the tofu well to remove excess moisture. This will help the tofu crisp up nicely and absorb more of the sauce.
• Choose Firm Tofu: Firm tofu is ideal for stir-fries, as it holds its shape well during cooking. Silken tofu is too delicate and will break apart in the stir-fry.
• Customize the Vegetables: Feel free to use any vegetables you like or have on hand. Other great additions include mushrooms, bok choy, baby corn, or asparagus.
• Don’t Overcrowd the Pan: To get a good sear on the tofu and vegetables, make sure not to overcrowd the pan. If needed, cook the tofu and vegetables in batches to ensure everything cooks evenly.
• Adjust the Sauce: You can adjust the sauce’s sweetness, saltiness, or spiciness to your liking. If you want a spicier dish, add more chili flakes or a splash of sriracha sauce.
• Use High Heat: Stir-frying is all about cooking quickly at high heat. Make sure your pan is hot before adding the tofu and vegetables to ensure everything cooks evenly and stays crispy.

Variations of Vegetable Stir-Fry with Tofu

• Tofu Stir-Fry with Cashews: Add a handful of roasted cashews to the stir-fry for extra crunch and flavor. Cashews pair beautifully with the savory sauce and add a delicious contrast to the vegetables and tofu.
• Spicy Tofu Stir-Fry: If you like your stir-fry with a little heat, add some chopped fresh chilies or a spoonful of chili paste to the sauce. You can also add a dash of sriracha or sambal oelek for extra spice.
• Miso Stir-Fry Sauce: Swap out some of the soy sauce for miso paste for a richer, umami-packed sauce. Miso adds a deep flavor to the stir-fry and pairs wonderfully with tofu.
• Coconut Milk Stir-Fry: For a creamier, more flavorful sauce, add a splash of coconut milk to the stir-fry. The coconut milk adds richness to the dish and complements the savory and slightly sweet sauce.
• No-Tofu Stir-Fry: If you’re not a fan of tofu, you can omit it and make a vegetable-only stir-fry. Alternatively, you can add other protein sources like tempeh, seitan, or even chickpeas for extra protein.

Storage and Shelf Life

Vegetable Stir-Fry with Tofu can be stored in an airtight container in the fridge for up to 3 days. Reheat the stir-fry in a skillet over medium heat, adding a splash of water or soy sauce to prevent it from drying out. You can also reheat it in the microwave for 1-2 minutes until hot.

Suggested Sides for Vegetable Stir-Fry with Tofu

Vegetable Stir-Fry with Tofu is a filling and balanced dish, but it pairs well with a variety of sides to round out your meal. Here are some great options:

• Steamed Jasmine Rice: A simple, fragrant rice that’s perfect for soaking up the stir-fry sauce.
• Brown Rice or Quinoa: For a healthier, whole-grain option, serve your stir-fry with brown rice or quinoa.
• Garlic Noodles: Tossed in a light garlic sauce, these noodles are a great addition to any stir-fry.
• Asian-Inspired Dumplings: Steamed or pan-fried dumplings filled with vegetables or tofu complement the stir-fry perfectly.

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Conclusion

Vegetable Stir-Fry with Tofu is a flavorful, nutritious, and satisfying dish that’s perfect for anyone looking for a quick and healthy meal. Packed with colorful vegetables, protein-rich tofu, and a savory stir-fry sauce, this dish is a delightful and versatile addition to your weeknight dinner rotation. Whether you’re following a vegan diet or simply looking to enjoy a plant-based meal, this recipe will quickly become a favorite.

By customizing the vegetables, sauce, and protein, you can create a stir-fry that fits your tastes perfectly. With its balance of textures, colors, and flavors, Vegetable Stir-Fry with Tofu is a dish that everyone will enjoy. Give it a try today, and discover how easy it is to make this delicious, plant-based stir-fry at home!