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–+ servings

Tofu Veggie Stir-Fry

Quick and healthy Tofu Veggie Stir-Fry perfect for busy weeknights. Ready in 30 mins. Packed with flavors and nutrients. Versatile and kid-friendly recipe.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 people
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 block firm tofu pressed and cubed
  • 2 tbsp sesame oil
  • 1 red bell pepper sliced
  • 1 yellow bell pepper sliced
  • 1 green bell pepper sliced
  • 1 cup broccoli florets
  • 1 cup carrot sticks
  • 1 small onion diced
  • 3 cloves garlic minced
  • 1 tbsp ginger minced
  • 3 tbsp soy sauce
  • 1 tbsp cornstarch
  • 1 tbsp honey or maple syrup for vegan option
  • 1 tsp rice vinegar
  • to taste salt and pepper
  • optional sesame seeds and green onions for garnish

Equipment

  • Large skillet or wok
  • Knife and cutting board
  • Bowl for mixing the sauce
  • Measuring spoons
  • Tofu press or paper towels and a heavy object

Method
 

  1. Press the tofu to remove excess water, cut into cubes, and set aside.
  2. Heat 1 tablespoon of sesame oil in a large skillet and fry the cubed tofu until golden brown, about 5-7 minutes, then set aside.
  3. In the same skillet, add another tablespoon of sesame oil and sauté diced onion, minced garlic, and ginger for 2-3 minutes.
  4. Add sliced bell peppers, broccoli, and carrot sticks, and sauté for 5-7 minutes until tender but crisp.
  5. In a small bowl, whisk together soy sauce, cornstarch, honey, and rice vinegar, then add to the sautéed vegetables and cook for 2-3 minutes until sauce thickens.
  6. Return the fried tofu to the skillet, toss to combine, and season with salt and pepper. Garnish if desired and serve hot.

Nutrition

Calories: 250kcalCarbohydrates: 20gProtein: 15gFat: 12gSaturated Fat: 2gSodium: 800mgPotassium: 600mgFiber: 5gSugar: 4gVitamin A: 1500IUVitamin C: 70mgCalcium: 200mgIron: 3mg

Notes

This Tofu Veggie Stir-Fry is best enjoyed fresh, but leftovers can be stored in an airtight container in the fridge for up to 3 days or frozen for 3 months. Reheat gently to avoid overcooking the veggies.
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