Are you craving a quick, healthy, and satisfying meal that you can whip up in just 20 minutes? Look no further! This Tofu Vegetable Stir-Fry is the answer to all your busy weeknight dinners. Packed with fresh vegetables, protein-rich tofu, and a savory sauce, this recipe not only delivers on flavor but is also versatile enough to suit different dietary preferences. Whether you’re vegan, gluten-free, or simply looking for a lighter option, this stir-fry has got you covered.
What is Tofu Vegetable Stir-Fry?
Tofu Vegetable Stir-Fry is a simple, yet flavorful dish that features cubes of tofu, stir-fried with a colorful mix of vegetables, and tossed in a savory sauce made from soy sauce, oyster sauce, rice vinegar, and a hint of sweetness. It’s the perfect combination of textures—crispy tofu, crunchy vegetables, and a slightly sweet and tangy sauce.
This dish is a staple in many Asian-inspired cuisines and can be adapted with various ingredients based on what’s available in your pantry or your personal taste preferences. Whether you’re a tofu lover or new to plant-based meals, this stir-fry is sure to become a favorite.
The Origin of Tofu Vegetable Stir-Fry
Stir-fry dishes have long been a cornerstone of Asian cuisine, particularly in countries like China, Thailand, and Korea, where quick cooking over high heat retains the freshness and nutrients of the ingredients. Tofu, a protein-packed food made from soybeans, has been a significant part of East and Southeast Asian diets for centuries. It is known for its versatility and ability to absorb the flavors of any dish.
The concept of stir-frying tofu with vegetables has become widely popular globally due to its simplicity, nutritional value, and the ease of making it at home. The combination of tofu with a variety of vegetables in a stir-fry dish makes it not only delicious but also a healthy option.
Ingredients (Serves 2-3)
To prepare this scrumptious Tofu Vegetable Stir-Fry, you’ll need the following ingredients:
Main Ingredients
- 1 block (14 oz) firm or extra-firm tofu, drained and cubed
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tbsp cornstarch (optional, for crispy tofu)
- 2 tbsp vegetable or sesame oil
- 2 cloves garlic, minced
- 1-inch piece ginger, minced
- 1 small onion, sliced
- 2 cups mixed vegetables (e.g., bell pepper, broccoli, carrots, snap peas, zucchini)
Sauce Ingredients
- 2 tbsp soy sauce
- 1 tbsp oyster sauce (or hoisin for vegan)
- 1 tbsp rice vinegar or lime juice
- 1 tsp sugar or maple syrup
- ¼ cup water or vegetable broth
Optional Ingredients
- Chili flakes or sriracha for heat
- Garnish: green onions & sesame seeds
Step-by-Step Directions and Preparation Method
1. Prep the Tofu
Start by preparing the tofu. Pat the tofu dry with paper towels to remove excess moisture. This step is crucial for getting the tofu crispy when cooking. Once dried, cut the tofu into cubes and toss them in 1 tbsp soy sauce and cornstarch (optional). The cornstarch will give your tofu that crispy texture on the outside, while still remaining soft inside.
2. Crisp the Tofu
Next, heat 1 tbsp of oil in a large skillet or wok over medium-high heat. Add the tofu cubes to the pan and cook them until golden and crispy on all sides. This should take about 5–7 minutes. Once crispy, remove the tofu from the pan and set it aside.
3. Cook the Vegetables
In the same skillet, add the remaining 1 tbsp of oil. Sauté garlic, ginger, and onion for about 1 minute until fragrant. Then, add your mixed vegetables (such as bell pepper, broccoli, carrots, snap peas, and zucchini). Stir-fry them for 3–4 minutes, just enough to cook them through while keeping them tender-crisp.
4. Make the Sauce
While the vegetables are cooking, prepare the sauce. In a small bowl, whisk together soy sauce, oyster sauce (or hoisin sauce for a vegan option), rice vinegar, sugar, and water (or vegetable broth). This sauce will bring all the flavors together and give your stir-fry that signature savory-sweet taste.
5. Combine Tofu and Vegetables
Once the vegetables are cooked, return the crispy tofu to the pan. Pour the sauce over the tofu and vegetables, stirring gently to combine everything. Toss for about 1–2 minutes until everything is well-coated and heated through.
6. Serve
Finally, garnish your tofu vegetable stir-fry with a sprinkle of sesame seeds and sliced green onions. Serve this dish hot with steamed rice or noodles for a complete meal.
Variations of Tofu Vegetable Stir-Fry
The beauty of this dish lies in its versatility. You can modify it based on what’s in season or your personal preferences. Here are some variations you can try:
- Protein Swap: If tofu isn’t your favorite, feel free to swap it out for tempeh, seitan, or even chickpeas.
- Add More Crunch: For added texture, you can include cashews, peanuts, or water chestnuts.
- More Heat: For those who like things spicy, add chili flakes, or drizzle some sriracha on top before serving.
- Extra Saucy: If you prefer your stir-fry to have more sauce, simply double the sauce ingredients and adjust the cooking time to allow for a saucier dish.
FAQs About Tofu Vegetable Stir-Fry
Can I make Tofu Vegetable Stir-Fry gluten-free?
Yes! To make this stir-fry gluten-free, simply swap regular soy sauce with tamari or any gluten-free soy sauce alternative. You can also make sure your oyster sauce is replaced with hoisin sauce or a gluten-free version.
What can I use instead of tofu?
You can easily replace tofu with tempeh, seitan, or chickpeas for a different protein option. Each of these alternatives will work well in this recipe and provide a unique texture and flavor.
Can I make this stir-fry ahead of time?
Yes, this tofu vegetable stir-fry can be prepared ahead of time and stored in the fridge for up to 3 days. To reheat, simply stir-fry the dish again in a pan for a few minutes until hot.
Can I add other vegetables?
Absolutely! This recipe is highly adaptable, so feel free to add or replace vegetables according to what you have. Some great options include mushrooms, spinach, bok choy, or snow peas.
Is this recipe suitable for meal prep?
Yes, this recipe is perfect for meal prep. You can make a larger batch and store it in airtight containers for several meals throughout the week. Just be sure to keep the rice or noodles separate until serving for the best texture.
Conclusion: Tofu Vegetable Stir-Fry
This Tofu Vegetable Stir-Fry is a quick, easy, and flavorful meal that you can prepare in just 20 minutes. Whether you’re looking for a nutritious weeknight dinner or a protein-packed vegan meal, this recipe checks all the boxes. With its crispy tofu, vibrant vegetables, and savory sauce, it’s a crowd-pleaser that can be easily customized to fit your dietary needs.
By following the simple step-by-step instructions, you’ll be able to create a meal that’s not only delicious but also packed with plant-based nutrition. So next time you’re in a rush or want something healthy, whip up this stir-fry, and enjoy a satisfying meal in no time!
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Quick and Delicious Tofu Vegetable Stir-Fry Recipe: A Perfect Weeknight Meal
- Total Time: 25 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
Tofu Vegetable Stir-Fry is a simple, yet flavorful dish that features cubes of tofu, stir-fried with a colorful mix of vegetables, and tossed in a savory sauce made from soy sauce, oyster sauce, rice vinegar, and a hint of sweetness. It’s the perfect combination of textures—crispy tofu, crunchy vegetables, and a slightly sweet and tangy sauce.
Ingredients
Ingredients (Serves 2–3)
1 block (14 oz) firm or extra-firm tofu, drained and cubed
2 tbsp soy sauce (or tamari for gluten-free)
1 tbsp cornstarch (optional, for crispy tofu)
2 tbsp vegetable or sesame oil
2 cloves garlic, minced
1-inch piece ginger, minced
1 small onion, sliced
2 cups mixed vegetables (e.g. bell pepper, broccoli, carrots, snap peas, zucchini)
2 tbsp soy sauce
1 tbsp oyster sauce (or hoisin for vegan)
1 tbsp rice vinegar or lime juice
1 tsp sugar or maple syrup
¼ cup water or vegetable broth
Optional: chili flakes or sriracha for heat
Garnish: green onions & sesame seeds
Instructions
Prep the tofu:
Pat tofu dry with paper towels. Toss cubes with 1 tbsp soy sauce and cornstarch (if using).Crisp the tofu:
Heat 1 tbsp oil in a large skillet or wok over medium-high heat.
Add tofu and cook until golden on all sides (5–7 minutes). Remove and set aside.Cook the vegetables:
In the same pan, add remaining oil. Sauté garlic, ginger, and onion for 1 minute until fragrant.
Add the mixed vegetables and stir-fry for 3–4 minutes until just tender-crisp.Make the sauce:
In a small bowl, whisk together soy sauce, oyster (or hoisin) sauce, rice vinegar, sugar, and water.Combine:
Return tofu to the pan. Pour in the sauce and toss everything together for 1–2 minutes until coated and heated through.Serve:
Garnish with sesame seeds and green onions. Serve hot with steamed rice or noodles.
Notes
For extra flavor, drizzle a bit of sesame oil or sprinkle toasted sesame seeds before serving. You can also add a splash of soy sauce or a pinch of chili flakes for a spicier kick. Serve it over steamed rice or noodles for a complete meal.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Stir-Fry
- Cuisine: Asian
Nutrition
- Serving Size: 1 bowl
- Calories: 220
Keywords: Tofu stir-fry, vegetable stir-fry, tofu stir fry recipe, quick tofu stir fry
