Description of this recipe
This Quick & Easy Tofu Stir Fry with Vegetables is a vibrant and nutritious dish that showcases the versatility of tofu and the freshness of seasonal vegetables. The tofu is perfectly pan-fried to achieve a delightful golden crust, while the vegetables retain their crunch and vibrant colors. Tossed in a savory sauce, this stir fry is not just a meal; it’s a celebration of flavors and textures.
Why you will love this recipe
You will love this recipe for its incredible simplicity and speed, making it perfect for busy weeknights. It’s a one-pan wonder that requires minimal cleanup, yet delivers maximum flavor and satisfaction. Packed with protein, fiber, and essential vitamins, this dish is as healthy as it is delicious. Plus, it’s highly customizable—feel free to swap in your favorite vegetables or adjust the sauce to suit your taste. Whether you’re a tofu enthusiast or trying it for the first time, this stir fry will quickly become a staple in your kitchen.
Introduction
In the world of quick meals, stir fry reigns supreme. It’s a cooking method that allows you to bring together a variety of ingredients in a flash, making it an ideal choice for those who want to eat healthily without spending hours in the kitchen. This Quick & Easy Tofu Stir Fry with Vegetables is a fantastic option for anyone looking to whip up a nutritious meal that doesn’t skimp on flavor. The combination of crispy tofu and fresh vegetables, all enveloped in a savory sauce, creates a dish that’s satisfying and wholesome. Let’s dive into the details of this delightful recipe!
Ingredients:
For the Stir Fry:
- 1 block (14 oz) firm or extra-firm tofu, pressed and cubed
- 2 tablespoons vegetable oil
- 1 cup broccoli florets
- 1 cup sliced bell peppers (red, yellow, or green)
- ½ cup sliced carrots
- ½ cup snap peas
- ½ cup sliced mushrooms
- 2 cloves garlic, minced
- 1 tablespoon grated ginger
For the Sauce:
- 3 tablespoons soy sauce or tamari (for gluten-free)
- 1 tablespoon sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup (optional)
- 1 teaspoon cornstarch (optional, for thickening)
- 2 tablespoons water
For Garnish:
- 1 tablespoon sesame seeds
- 2 tablespoons chopped green onions
- Chili flakes (optional)
Preparation:
Step 1: Press the Tofu
Begin by wrapping the tofu in a clean towel or several layers of paper towels. Place a heavy object on top, such as a cast iron skillet, to press the tofu. Let it sit for about 15 minutes to remove excess moisture. This step is crucial for achieving that delightful texture when frying.
Step 2: Cut and Pan-Fry Tofu
After pressing, slice the tofu into 1-inch cubes. Heat 1 tablespoon of vegetable oil in a large pan over medium-high heat. Once the oil is hot, add the cubed tofu. Cook for about 5–7 minutes, turning occasionally, until the tofu is golden brown on all sides. Once cooked, remove the tofu from the pan and set it aside.
Step 3: Make the Sauce
In a small bowl, whisk together the soy sauce, sesame oil, rice vinegar, honey or maple syrup (if using), and 2 tablespoons of water. If you prefer a thicker sauce, mix the cornstarch with a little water in a separate bowl to create a slurry, then incorporate it into the sauce mixture. Set the sauce aside.
Step 4: Stir-Fry Vegetables
In the same pan, add the remaining tablespoon of vegetable oil. Heat it over medium-high heat. Once hot, add the minced garlic and grated ginger. Stir-fry for about 30 seconds until fragrant. Next, add the broccoli, carrots, and mushrooms. Stir-fry for 2–3 minutes, allowing the vegetables to soften slightly. Then, add the bell peppers and snap peas, cooking for an additional 2–3 minutes until all the vegetables are vibrant and tender-crisp.
Step 5: Combine and Serve
Return the cooked tofu to the pan with the vegetables. Pour in the prepared sauce, tossing everything together to ensure it’s evenly coated. Cook for another 1–2 minutes, allowing the sauce to heat through and thicken slightly. Serve the stir fry hot over cooked rice, noodles, or quinoa. Garnish with sesame seeds, chopped green onions, and a sprinkle of chili flakes if desired.
Serving Suggestions:
This stir fry pairs beautifully with steamed jasmine rice, fluffy quinoa, or even whole-grain noodles. For an extra touch, serve it with a side of pickled vegetables or a simple green salad to balance the meal. You can also add a soft-boiled egg on top for additional protein and richness.
Tips:
- Pressing Tofu: Don’t skip the pressing step! It’s essential for achieving the right texture.
- Vegetable Variations: Feel free to use any vegetables you have on hand. Zucchini, baby corn, or bok choy would work wonderfully.
- Make it Spicy: If you enjoy heat, add sliced fresh chili peppers or a dash of sriracha to the sauce.
- Meal Prep: This stir fry can be made in advance and stored in the fridge for up to 3 days. Reheat gently on the stove.
- Vegan Option: This recipe is already vegan-friendly! The honey can be replaced with maple syrup for a fully plant-based dish.
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Nutritional Information (per serving):
- Calories: 350 (approx.)
- Protein: 20g
- Sodium: 800mg
Conclusion
This Quick & Easy Tofu Stir Fry with Vegetables is a perfect example of how cooking can be both simple and satisfying. With its colorful array of vegetables and the delightful texture of crispy tofu, this dish is sure to please everyone at the table. Whether you’re looking for a quick weeknight dinner or a nutritious meal prep option, this stir fry is versatile enough to fit any occasion. So grab your ingredients, fire up the stove, and enjoy a delicious and healthy meal that you can feel great about serving.
Questions and Answers:
- Can I use other proteins instead of tofu?
Absolutely! You can substitute tofu with chicken, shrimp, or tempeh if you prefer. Just adjust the cooking time accordingly to ensure everything is cooked through. - What vegetables can I add to this stir fry?
This recipe is incredibly versatile. You can add vegetables like zucchini, asparagus, bok choy, or even frozen stir-fry mixes. The key is to choose vegetables that cook quickly. - Is this recipe gluten-free?
Yes, simply use tamari instead of soy sauce to make this dish gluten-free. Ensure that all other ingredients are also gluten-free. - Can I make this stir fry in advance?
Yes, you can prepare the stir fry in advance and store it in an airtight container in the refrigerator for up to 3 days. Reheat on the stove before serving. - What can I serve with this stir fry?
This stir fry is delicious on its own but pairs well with steamed rice, quinoa, or noodles. You can also serve it with a side of pickled vegetables or a fresh salad for a complete meal.
