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This Vegan Tofu Stir Fry is a perfect one-pot dinner! It is a quick and healthy vegetable stir fry that gets ready in less than 30 minutes. Be sure to watch the video!
PinWhat is stir-frying?
Stir-Frying is aChinese techniqueof cooking foodquicklyin a wok with hot oil.
In China, it began appearing in the Ming dynasty (1368-1644) but has only gained worldwide popularity in the last century, spreading west and well beyond Chinese communities.
Today we see stir-frying everywhere – at home, as kits in supermarkets, restaurants, and take-out.
PinWhy is stir-frying so good?
Your vegetables retain their nutrients!We know that as you cook vegetables, their nutritional value decreases. In a stir fry, you don’t need to cook the veggies very long.Less cooking + optimal flavour = healthy win!
You canclean out your fridge!In this stir-fry recipe, I use green beans, broccoli, red and yellow bell peppers, and zucchini, but stir-fries are a great way touse leftover vegetables in the fridge.
It’s healthy, gluten-free, and vegan!Stir-fries are primarily vegetables with herbs, spices, and a little soy sauce. There isn’t much oil or flour used,keeping the calories low for a considerable volume of food.
It’s quick & easy!Prep = 15 minutes, cooking = 15 minutes. The trickiest part is draining the tofu (which isn’t hard at all!).
PinIngredients Required
The main ingredients for making tofu stir fry arefirm tofu, red and yellow peppers, broccoli, zucchini, green beans, onion, and celery.
For the sauce, you will need garlic ginger paste, rice vinegar, light soy sauce, vegetable stock, brown sugar, chilli powder, Chinese Five Spice Mix, salt, and pepper.
Equipment: You will need atowelto squeeze out the extra moisture from the tofu, amixing bowlto season the tofu, aWok or non-stick panto cook in, aheat-safe spatulato flip the tofu, and stir the ingredients, a chopping board & knife.
How to prepare the Tofu
(follow step-by-step instructions as shown in the image below)
First of all,press the tofu firmlywith a towel. You can use a cloth or paper towel (image 1).
Then,cut the tofu into cubes.
In a bowl,season the tofu cubeswith salt, pepper, and soy sauce.Mix well, making sure the tofu is evenly coated.
Heat 2 of the 4 tablespoon of sesame oilin a non-stick pan, andcook the tofuuntil it’s crispy on all sides, using the heatproof spatula to flip (image 4).
PinTofu Stir Fry Recipe Variations
Can I use other vegetables?Yes!Other vegetables that work well in tofu stir fry are:
- yellow summer squash
- carrots
- sugar snap peas
- bean sprouts
- water chestnuts
- bok choy
- baby corn
- Brussels sprouts.
Feel free to suggest more options in the comments below!
PinMeal Prep Tips
This Vegan Tofu Stir fry is great to make in bulk and store for lunch or dinner for the week!
Here are a few ideas for making this work for you:
Double the recipe!This recipe serves 4 people; doubling it would make 8 servings. I would freeze half and use it a few weeks later for an easy weeknight meal.
Take this dish to work for lunch!After you’ve finished cooking, separate the Vegan Tofu Stir Fry (plus a side of rice or noodles if desired) into4 microwave-safe containersand, when cool, put their lids on and pop them in the fridge.
When you’re going to work, if the container is in a warm environment for more than 2 hours, pack anice packwith the container to keep it fresh.
To reheat, simplywarm tofu stir fry in a microwaveuntil it’s piping hot.
PinHow do I store this stir fry?
Fridge:After the tofu stir fry has completely cooled, store it in an airtight container for up to 5 days.
Freezing:After completely cooling the stir fry, store it in a freezer bag or container for up to 3 months. The veggies may become relatively soft after freezing, but the flavour will still be amazing!
Serving Suggestion
The best way to enjoy this tofu stir fry is with aromatic jasmine rice. You can serve it with any other variety of rice as well.
For a vegan dinner, I serve it with fried chili oil noodles, or pineapple fried rice.
Store the leftover stir fry in the refrigerator. It remains fresh and suitable for consumption for 2 – 3 days. Reheat in a stir-frying pan or microwave.
Watch Tofu Stir Fry Video
More Stir-Fry Recipes
- Pineapple Fried Rice
- Stir-Fried Broccoli
- Indian Beetroot Stir Fry
- Stir Fry Pasta With Veggies
- Quinoa Stir Fry With Shrimps
- Instant Noodles Chicken Stir Fry
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Pin
Vegan Tofu Stir Fry Recipe
This healthy tofu stir fry with veggies is ready in 30 minutes. It is a vegan, and gluten-free stir-fry recipe.
5 from 2 votes
Print Pin Rate
Course: Main Course
Cuisine: Chinese
Prep Time: 15 minutes minutes
Cook Time: 15 minutes minutes
Total Time: 30 minutes minutes
Servings: 4
Calories: 229kcal
Author: Hina Gujral
Ingredients
- 200 gram fresh tofu, cut into cubes
- ½ Cup roughly chopped red onion
- 1 tablespoon finely chopped ginger
- 1 tablespoon finely chopped garlic
- 1 tablespoon chopped celery stalk
- 5 – 6 green beans, cut into half lengthwise
- ½ Cup broccoli florets
- ½ Cup red bell pepper diced
- ½ Cup zucchini cut into cubes
- ½ Cup yellow bell pepper cut into cubes
- 4 tablespoon sesame oil or olive oil
- Salt and black pepper to taste
Ingredients For Sauce
- ½ Cup vegetable stock or broth (get recipe)
- ⅛ Cup light soy sauce
- 2 tablespoon rice vinegar
- 1 tablespoon ginger garlic paste (get recipe)
- 1 tablespoon brown sugar
- 1 teaspoon red chilli powder
- 1 teaspoon Chinese Five Spice Mix
Ingredients For Garnish:
- 1 teaspoon sesame seeds
- 2 tablespoon spring onion greens
Instructions
Prepare Tofu:
Firmly press the tofu with a paper towel to drain all the moisture/water. Make sure tofu is completely dry. Then cut into cubes.
Combine salt, black pepper, half a tablespoon soy sauce, and tofu in a bowl. Mix nicely.
Heat 2 tablespoon oil in a non-stick pan. Fry the tofu cubes till crisp from both sides. Transfer to a plate lined with an oil absorbing paper. Set it aside.
Combine vegetable stock, soy sauce, vinegar, ginger garlic paste, brown sugar, Chinese five spice mix, salt, and pepper in a bowl. Whisk to combine. Keep it aside.
In a Chinese wok heat remaining oil and swirl to coat the wok with oil.
Add ginger, garlic, red chili, celery stalk, and red onion. Stir fry for 10 – 20 seconds to release the aroma of herbs.
Then add veggies one by one and stir-fry on high heat. Cook for 5 -7 minutes, stirring the skillet. When the vegetables have a shining layer and have softened a bit, add the sauce prepared earlier. Stir to combine.
Add the crispy tofu cubes. Mix. Cook the stir-fry for 3 – 5 minutes or until the sauce thickens.
Add spring onion greens and sesame seeds for garnishing.
Tofu Veggie Stir Fry tastes best with steamed jasmine rice or chilli garlic noodles.
Recipe Notes:
- Make sure the tofu is completely dry before frying. Else, it might not turn crispy and stick to the pan.
- Do not cook the vegetables for too long. They will lose the colour and crunch.
- To thicken the sauce, you can use corn starch, potato starch, rice flour, or any other gluten-free thickening agent as well.
- Instead of tofu you can use paneer (cottage cheese), shrimp, boneless chicken, or fish.
Nutrition
Calories: 229kcal | Carbohydrates: 13g | Protein: 7g | Fat: 17g | Saturated Fat: 2g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6g | Sodium: 546mg | Potassium: 291mg | Fiber: 3g | Sugar: 6g | Vitamin A: 1080IU | Vitamin C: 76mg | Calcium: 108mg | Iron: 2mg
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