Name: Tofu Stir Fry with Vegetables
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 1 block Super firm tofu; 1 tablespoon Reduced-sodium soy sauce; 2 tablespoons Cornstarch or arrowroot powder; 1 tablespoon Neutral oil (such as grapeseed or canola); 1 tablespoon Sesame oil; 1 clove Garlic (minced); 1 tablespoon Grated ginger; 1 cup Red bell pepper (diced); 1 cup Broccolini (chopped); 1/4 cup Reduced-sodium soy sauce; 1/4 cup Reduced-sodium vegetable broth; 1 tablespoon Honey or brown sugar; 2 tablespoons Toasted sesame seeds

Tofu stir fry with vegetables is a delightful fusion of flavors, textures, and colors that can easily brighten up your dinner table. This dish is not only incredibly versatile but also packed with protein and nutrients, making it a perfect choice for a healthy weeknight meal. Whether you’re a seasoned chef or just starting your culinary journey, this tofu stir fry will impress your taste buds and satisfy your hunger.

In this article, we’ll dive into why this recipe deserves a spot in your weekly meal rotation, explore the essential ingredients, share handy equipment tips, and guide you step-by-step through the cooking process. Let’s get cooking!

Why This Recipe Belongs in Your Rotation

Tofu stir fry with vegetables is the epitome of quick and healthy cooking. It’s an adaptable recipe that allows you to incorporate whatever vegetables you have on hand, making it perfect for clean-out-the-fridge nights. The combination of protein-rich tofu and colorful veggies not only satisfies your cravings but also nourishes your body. The use of reduced-sodium soy sauce and vegetable broth ensures that you can enjoy a savory dish without overwhelming amounts of salt. Plus, with the option to make it vegan by substituting honey with brown sugar, it caters to a variety of dietary preferences.

Ingredient Notes

Reduced-sodium soy sauce or gluten-free soy sauce: This adds depth and umami to the stir fry while keeping the sodium levels in check.
Reduced-sodium vegetable broth: Enhances the dish’s flavor without adding extra salt.
Honey or brown sugar: The sweetness balances the savory elements; use brown sugar for a vegan option.
Super firm tofu: This type of tofu holds its shape well and provides the perfect texture for stir frying.
Cornstarch or arrowroot powder: Aids in creating a crispy coating on the tofu.
Neutral oil: Such as grapeseed or canola, is ideal for high-heat cooking.
Sesame oil: Adds a rich and nutty flavor to the dish.
Red bell pepper: Offers a sweet crunch and vibrant color.
Broccolini: A delicate vegetable that adds a unique flavor and texture.
Garlic cloves: Provide aromatic depth to the stir fry.
Grated ginger: Adds warmth and a zingy flavor.
Toasted sesame seeds: Perfect for garnishing and adding a nutty finish.

Equipment Breakdown

Large skillet or wok: Essential for stir frying; a wide surface area allows for even cooking.
Cutting board and knife: For chopping vegetables and tofu.
Measuring cups and spoons: Ensure accurate ingredient measurements.
Spatula or wooden spoon: For stirring and flipping ingredients without damaging them.
Colander: Useful for draining and pressing the tofu.

Build Tofu Stir Fry with Vegetables Step by Step

Step 1: Prepare the Tofu

Start by draining the super firm tofu. Wrap it in a clean kitchen towel and place a heavy object on top to press out excess moisture for about 15-20 minutes. Once pressed, cut the tofu into 1-inch cubes.

Step 2: Coat the Tofu

In a bowl, mix 1 tablespoon of reduced-sodium soy sauce and 2 tablespoons of cornstarch or arrowroot powder. Toss the tofu cubes in this mixture until they are evenly coated.

Step 3: Heat the Oils

In a large skillet or wok, heat 1 tablespoon of neutral oil over medium-high heat. Add the tofu cubes and cook until golden brown and crispy on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside.

Step 4: Sauté the Aromatics

In the same skillet, add 1 tablespoon of sesame oil. Once hot, add the minced garlic and grated ginger, sautéing until fragrant, about 30 seconds.

Step 5: Add the Vegetables

Introduce the diced red bell pepper and chopped broccolini to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender yet still crisp.

Step 6: Create the Sauce

In a small bowl, whisk together 1/4 cup of reduced-sodium soy sauce, 1/4 cup of vegetable broth, and 1 tablespoon of honey (or brown sugar). Pour this sauce over the vegetables in the skillet.

Step 7: Combine Everything

Add the crispy tofu back into the skillet, tossing everything together to ensure the tofu and vegetables are well-coated in the sauce. Cook for an additional 2-3 minutes, allowing the flavors to meld.

Step 8: Serve and Garnish

Once everything is heated through, remove the skillet from the heat. Serve the tofu stir fry with toasted sesame seeds sprinkled on top. Enjoy it on its own or over a bed of rice or noodles for a complete meal.

In-Season Flavor Ideas

Add seasonal vegetables like snap peas, carrots, or zucchini for a fresh twist.
Incorporate leafy greens like kale or spinach for added nutrients.
Try swapping the red bell pepper with yellow or orange for a sweet color variation.
Experiment with different sauces like teriyaki or sweet chili for unique flavor profiles.

Easy-to-Miss Gotchas

Ensure the tofu is super firm for the best texture. Regular tofu can crumble and won’t hold up in stir fry.
Don’t skip the pressing step; it’s crucial for achieving crispy tofu.
Be mindful of cooking times; overcooked vegetables can lose their crunch and vibrant color.
Adjust the amount of honey or brown sugar to your taste preferences; you can always add more but can’t take it out once mixed.

Leftovers & Meal Prep

Tofu stir fry with vegetables makes excellent leftovers. Store any uneaten portions in an airtight container in the refrigerator for up to 3 days. When reheating, add a splash of vegetable broth or water to prevent the dish from drying out. For meal prep, you can chop the vegetables and tofu ahead of time, storing them separately in the fridge until you’re ready to cook. This way, you can whip up a fresh and healthy meal in no time!

Quick Q&A

Can I use other proteins instead of tofu?

Absolutely! Chicken, shrimp, or tempeh can be used as alternatives. Just adjust the cooking time accordingly to ensure they are thoroughly cooked.

Is this recipe gluten-free?

Yes, simply use gluten-free soy sauce, and you can enjoy a delicious gluten-free meal!

What can I serve with this stir fry?

This stir fry pairs beautifully with white rice, brown rice, quinoa, or noodles. You can also enjoy it on its own as a light meal.

How do I make this dish spicier?

Add red pepper flakes, sriracha, or a drizzle of chili oil for an extra kick to your stir fry.

Bring It Home

With its vibrant colors and delightful flavors, tofu stir fry with vegetables is a perfect dish that is easy to prepare and customize to your liking. Whether you’re looking for a quick weekday dinner or a nutritious meal prep option, this recipe will not disappoint. The combination of crispy tofu, fresh vegetables, and a savory sauce creates a satisfying and wholesome dish that everyone will love.

As you explore this recipe, remember that cooking is all about experimenting and finding what works best for your palate. Feel free to adjust the ingredients and make this tofu stir fry with vegetables your own. Happy cooking, and enjoy every delicious bite!