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Tofu And Veggie Stir-Fry

Easy Tofu and Veggie Stir-Fry: A 20-Minute Healthy Dinner Solution

This vibrant tofu and veggie stir-fry is a perfect weeknight meal. Crispy tofu, fresh vegetables, and a savory-sweet sauce come together in one pan for a wholesome dish that’s ready in under 30 minutes.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Dinner
Cuisine Asian
Servings 4
Calories 280 kcal

Ingredients
  

  • For the Stir-Fry:
  • 14 oz 400g firm tofu, pressed and cubed
  • 2 tablespoons cornstarch optional, for extra crispiness
  • 2 tablespoons oil avocado, canola, or sesame
  • 1 red bell pepper sliced
  • 1 yellow bell pepper sliced
  • 1 medium carrot julienned or thinly sliced
  • 1 small zucchini sliced
  • 1 cup broccoli florets
  • 2 cloves garlic minced
  • 1 teaspoon grated fresh ginger optional
  • For the Sauce:
  • 3 tablespoons soy sauce or tamari for gluten-free
  • 1 tablespoon hoisin sauce optional for extra depth
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame oil
  • 1 tablespoon maple syrup or honey
  • 2 tablespoons water
  • 1 teaspoon cornstarch mixed with 1 tbsp water
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Instructions
 

  • Prep the tofu
  • Toss tofu cubes in cornstarch (optional) for extra crisp. Heat oil in a large skillet or wok over medium-high heat and cook tofu until golden and crisp on all sides (about 6–8 minutes). Remove and set aside.
  • Cook the veggies
  • In the same pan, add more oil if needed. Sauté garlic and ginger for 30 seconds. Add carrots, bell peppers, zucchini, and broccoli. Stir-fry for 5–6 minutes until just tender-crisp.
  • Make the sauce
  • In a small bowl, whisk all sauce ingredients until smooth.
  • Combine
  • Return tofu to the pan, pour in the sauce, and toss everything together. Stir-fry for another 2–3 minutes until the sauce thickens and coats everything evenly.
  • Serve
  • Enjoy hot over rice, quinoa, or noodles. Garnish with sesame seeds or green onions if desired.

Notes

  • Customize with seasonal veggies like snow peas, mushrooms, or baby corn.
  • Use air-fried or baked tofu for a lower-oil version.
  • Add chili flakes or sriracha for a spicy kick.

Nutrition

Calories: 280kcalCarbohydrates: 20gProtein: 14gFat: 15gFiber: 4g