Description
Vegan Tofu Stir-Fry with Vegetables is a quick, colorful, and nutritious dish that’s perfect for busy weeknights. Packed with protein-rich tofu and a variety of fresh, crisp vegetables, this stir-fry is full of bold flavors from the savory soy sauce, garlic, and sesame oil. The dish is versatile, and you can use any vegetables you have on hand, making it a great option for meal prep or using up leftover produce. Serve it over rice or noodles for a satisfying, plant-based meal that’s ready in under 30 minutes. Vegan, gluten-free, and loaded with nutrients, this tofu stir-fry is sure to become a family favorite!
Step-by-Step Recipe
Ingredients:
- 1 block firm tofu (pressed and cubed)
- 2 tbsp olive oil (or sesame oil)
- 1 medium onion (sliced)
- 1 bell pepper (sliced)
- 1 cup broccoli florets
- 1 medium carrot (julienned or sliced)
- 1 zucchini (sliced)
- 2-3 garlic cloves (minced)
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp rice vinegar
- 1 tbsp maple syrup (or agave syrup)
- 1 tsp sesame oil (for finishing)
- 1 tbsp cornstarch (optional, for crispy tofu)
- 1 tbsp toasted sesame seeds (optional)
- 1/4 cup green onions (chopped, optional for garnish)
- Cooked rice or noodles (for serving)
Instructions:
- Prepare the Tofu:
- Press the tofu to remove excess moisture and cut it into cubes. If you want crispy tofu, toss the tofu cubes in 1 tbsp of cornstarch before cooking.
- Cook the Tofu:
- Heat 1 tbsp olive oil or sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook for 7-10 minutes, turning occasionally, until golden brown and crispy on all sides. Remove the tofu from the skillet and set aside.
- Sauté the Vegetables:
- In the same skillet, add the remaining 1 tbsp of oil. Add the onion, bell pepper, broccoli, carrot, and zucchini. Stir-fry for 5-7 minutes, until the vegetables are tender but still crisp.
- Add the Garlic and Sauce:
- Add the minced garlic to the skillet and cook for 1 minute until fragrant. Then, pour in the soy sauce, rice vinegar, and maple syrup. Stir to combine and cook for another 2 minutes to allow the sauce to thicken slightly.
- Combine Tofu and Vegetables:
- Add the cooked tofu back into the skillet and toss everything together until evenly coated with the sauce. Drizzle the sesame oil over the stir-fry and toss again.
- Serve:
- Serve the tofu stir-fry over a bed of rice or noodles. Garnish with toasted sesame seeds and chopped green onions for extra flavor and texture. Enjoy your colorful, healthy meal!
