Tofu Veggie Stir Fry

Name: Tofu Veggie Stir Fry
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, cubed; 2 cups broccoli florets; 1 bell pepper, sliced; 1 cup snap peas; 2 carrots, julienned; 3 tablespoons soy sauce; 2 tablespoons olive oil; 2 cloves garlic, minced; 1 tablespoon ginger, minced; Salt and pepper to taste

Highlighted under: Warm Bowl Creations

A vibrant and healthy Tofu Veggie Stir Fry packed with fresh vegetables and protein-rich tofu.

Created by

Tom

Last updated on 2025-12-31T19:54:29.349Z

This Tofu Veggie Stir Fry is a quick and easy dish that is not only delicious but also packed with nutrients. Perfect for a busy weeknight dinner!

        Why You'll Love This Recipe
        Colorful and nutritious vegetables in every bite
Quick and easy to prepare in under 30 minutes
Customizable with your favorite veggies and sauces

      

A Nutritional Powerhouse

Tofu is an excellent source of plant-based protein, making it a fantastic option for vegetarians and vegans alike. Each serving is packed with essential amino acids, iron, and calcium, which are vital for maintaining healthy bones and muscles. The inclusion of colorful vegetables not only adds aesthetics to the dish but also boosts its nutritional profile, providing vitamins A, C, and K along with dietary fiber that aids in digestion.

Moreover, the variety of vegetables in this stir fry contributes to a wide range of antioxidants, which help combat oxidative stress in the body. Incorporating a mix of broccoli, bell peppers, snap peas, and carrots ensures that every bite is not just delicious but also beneficial for your overall health. This dish is a perfect way to incorporate more plant-based foods into your diet.

Quick and Versatile Meal

One of the best aspects of this Tofu Veggie Stir Fry is its quick preparation time. In under 30 minutes, you can have a wholesome meal ready to serve, making it ideal for busy weekdays. The simplicity of this recipe allows for easy meal prep; you can chop your vegetables and marinate the tofu in advance, saving precious time during the week.

Additionally, this stir fry is incredibly versatile. Feel free to customize it with your favorite seasonal vegetables or whatever you have on hand. Swap out the broccoli for asparagus or the snap peas for zucchini; the possibilities are endless. You can also experiment with different sauces, such as teriyaki or sriracha, to create a flavor profile that excites your palate.

Perfect for Meal Prepping

If you're looking to meal prep for the week, this Tofu Veggie Stir Fry is a perfect candidate. It stores well in the refrigerator and can be easily reheated, making it ideal for lunch boxes or quick dinners. Simply divide the stir fry into individual containers, and you’ll have nutritious meals ready to go, reducing the temptation to order takeout on busy days.

When stored properly, the dish can last up to four days in the fridge without losing its flavor or texture. You might even find that the flavors deepen and intensify after a day, making it even more delicious. Just remember to keep any sauce separate until you’re ready to serve for the best results.

Ingredients

For the Stir Fry

14 oz firm tofu, cubed
2 cups broccoli florets
1 bell pepper, sliced
1 cup snap peas
2 carrots, julienned
3 tablespoons soy sauce
2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon ginger, minced
Salt and pepper to taste

Feel free to add any other vegetables you love!

Instructions

Prepare the Tofu

Press the tofu to remove excess water, then cube it into bite-sized pieces.

Cook the Tofu

In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the tofu and cook until golden brown, about 5-7 minutes. Remove from the pan and set aside.

Stir Fry the Vegetables

In the same pan, add the remaining olive oil, garlic, and ginger. Sauté for 1 minute, then add the broccoli, bell pepper, snap peas, and carrots. Cook for about 5 minutes until they are tender-crisp.

Combine and Serve

Add the tofu back to the pan, pour in the soy sauce, and stir to combine. Cook for an additional 2 minutes. Season with salt and pepper to taste. Serve hot!

Enjoy your healthy and delicious Tofu Veggie Stir Fry!

Tips for Perfect Tofu

To ensure your tofu has the best texture and flavor, always start by pressing it to remove excess moisture. This step is crucial as it allows the tofu to absorb more flavors from the marinade and prevents it from becoming soggy during cooking. You can use a tofu press or simply wrap the tofu in a clean kitchen towel and place a heavy object on top for about 15-30 minutes.

Choosing the right type of tofu also matters. Firm or extra-firm tofu works best for stir-fries as they hold their shape during cooking. Silken tofu, while delicious in smoothies and desserts, tends to break apart and is not recommended for this recipe.

Serving Suggestions

This Tofu Veggie Stir Fry can be served over a bed of fluffy rice or quinoa for a complete meal. The grains help to soak up the delicious sauce and add an additional layer of texture. For a low-carb option, serve it over cauliflower rice or alongside a fresh green salad to keep things light and refreshing.

You can also garnish the dish with sesame seeds or chopped green onions for an extra touch of flavor and presentation. A drizzle of sesame oil just before serving adds a rich, nutty aroma that elevates the entire meal.

Variations and Add-Ins

Feel free to experiment with different vegetables or proteins to suit your taste. Other great additions to the stir fry could include mushrooms, baby corn, or bell peppers of various colors for more visual appeal. If you're looking for a protein boost beyond tofu, consider adding edamame or chickpeas for added texture and nutrition.

For those who enjoy a little heat, adding red pepper flakes or sliced jalapeños during the cooking process can spice things up. Alternatively, you can finish the dish with a splash of lime juice to add brightness and enhance the flavors.

Questions About Recipes

→ Can I use frozen vegetables?

Yes, frozen vegetables work well in stir fries. Just make sure to thaw and drain them before cooking.

→ What can I substitute for soy sauce?

You can use tamari for a gluten-free option or coconut aminos for a soy-free alternative.

→ How do I make this dish spicier?

Add crushed red pepper flakes or a dash of sriracha to the stir fry while cooking.

→ Can I meal prep this dish?

Absolutely! This stir fry can be made ahead of time and stored in the refrigerator for up to 3 days.