This Vegan Tofu Stir Fry is bursting with a rainbow of color and flavor! One-pan meals are so easy to throw together and this healthy stir fry is ready in just 30 minutes. Perfect for a no-fuss weeknight dinner! This dish is naturally vegan, vegetarian, and gluten free!
What is stir-frying?
Stir-Frying is a Chinese technique of cooking food quickly in a wok with hot oil. In China, it began to appear in the Ming dynasty (1368-1644) but has really only gained worldwide popularity in the last century, as it has spread west, and well beyond Chinese communities. Today we see stir-frying everywhere – at home, as kits in supermarkets, in restaurants, and as take-out.
Why is stir-frying so good?
- Your vegetables retain their nutrients! We know that as you cook vegetables, the nutritional value decreases. In a stir fry, you don’t need to cook the veggies very long. Less cooking + optimal flavor = healthy win!
- You can clean out your fridge! In this recipe, I use green beans, broccoli, red and yellow bell peppers, and zucchini, but stir fries are a great way to use up leftover vegetables in the fridge.
- It’s healthy! Stir fries are mostly vegetables with herbs, spices, and a little soy sauce. There isn’t much oil used, keeping the calories low for a huge volume of food.
- It’s naturally gluten free and vegan! Need I say more?
- It’s quick & easy! Prep = 15 minutes, cooking = 15 minutes. The trickiest part is draining the tofu (which isn’t hard at all!).
Ingredients Required For Vegan Tofu Stir Fry:
The main ingredients are firm tofu, red and yellow peppers, broccoli, zucchini, green beans, onion, and celery.
For the sauce, you will need – garlic, ginger, red chili, sesame oil, rice vinegar, soy sauce, ginger sauce, red chili sauce, vegetable stock, salt, and pepper.
Equipment: You will need a towel to squeeze out the extra moisture from the tofu, a mixing bowl to season the tofu, a Wok or non-stick pan to cook in, a heat safe spatula to flip the tofu and stir the ingredients, 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 firmly with a towel. You can use a cloth or paper towel. Then, cut the tofu into cubes. In a bowl, season the tofu cubes with salt, pepper and soy sauce. Mix well, making sure the tofu is evenly coated. Heat 2 of the 4 tbsp of sesame oil in a non-stick pan, and cook the tofu until it’s crispy on all sides, using the heat proof spatula to flip.
Vegan Tofu 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!
Meal 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 on 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 couple of weeks later for an easy weeknight meal. Doubling it means you can also use a wider variety of veggies like the ones listed below!
- 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) into 4 microwave safe containers and, when cool, put their lids on and pop them in the fridge. When you’re going to work, if the container is going to be in a warm environment for more than 2 hours, pack an ice pack with the container to keep it fresh. To reheat, simply warm it in a microwave until it’s piping hot.
How do I store this stir fry?
Fridge: After the stir fry has completely cooled, store it in an airtight container for up to 5 days.
Freezing: After the stir fry has completely cooled, store it in a freezer bag or container for up to 3 months. The veggies may become fairly soft after freezing, but the flavor will still be amazing!
More Stir-Fry Recipes For You:
Instant Noodles Chicken Stir Fry
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Vegan Tofu Stir Fry With Veggies
Ingredients
- 200 gram fresh tofu, cut into cubes
- 1/2 Cup roughly chopped red onion
- 1 tablespoon finely chopped ginger
- 1 tablespoon finely chopped garlic
- 1 chopped red chilli
- 1 tablespoon chopped celery stalk
- 5 – 6 green beans, cut into half lengthwise
- 1/2 Cup broccoli florets
- 1/2 Cup red bell pepper diced
- 1/2 Cup zucchini cut into cubes
- 1/2 Cup yellow bell pepper cut into cubes
- 4 tablespoon sesame oil or olive oil
- 1 tablespoon rice vinegar or white vinegar
- 1 tablespoon dark soy sauce
- 1 tablespoon chilli garlic sauce or Sriracha sauce
- Salt and black pepper to taste
- 1/2 Cup vegetable stock or broth
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.
Prepare Stir Fry:
- 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 softened a bit, add the sauces and the stock. Stir to combine.
- Add the crispy tofu cubes. Mix. Cook the stir-fry for 3 – 5 minutes or till the sauce thickens a bit. When veggies are cooked to your preferred doneness, remove from heat.
- If you prefer, 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 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 color and crunch.
- To thicken the sauce, you can use cornflour or any other gluten-free thickening agent as well.
- Instead of tofu you can use paneer (cottage cheese), shrimps, boneless chicken, or fish.
7 comments
Lovely dish!
Lovely recipe. Since I’ve been eating healthy for over a month now, this recipe is apt. Thanks.
I am so thrilled that you liked it. Stay tuned with us for more such recipes.
Lots of love to this healthy recipe. Thanks Hina 😀
Happy me 🙂
This looks so simple and delicious. Definitely trying it this weekend!
Great! It’s healthy and wholesome too.