Quick & Easy Tofu Stir Fry with Vegetables

It’s a weeknight, and the usual dinner dilemma hits: what to cook that’s both healthy and quick? Sound familiar? Well, let me tell you about a recipe that has become a total lifesaver in our household – the Quick & Easy Tofu Stir Fry with Vegetables. Honestly, it’s a game-changer. Even my kids, who can be a bit vegetable-averse, gobble this down. The secret? The perfectly cooked tofu, crispy on the outside and tender inside, combined with vibrant, colorful vegetables tossed in a savory, slightly sweet sauce. It’s a dish that’s not only satisfying but also makes you feel good from the inside out. Plus, clean-up is a breeze! If you’re looking for a delicious, fuss-free meal that’s packed with flavor and goodness, you absolutely have to try this. It’s become a regular on our weekly menu, and I have a feeling it will on yours too.

Ingredients

• Extra-Firm Tofu (1 block, about 14-16 oz): The star of the show! Extra-firm tofu holds its shape beautifully in a stir-fry and provides a fantastic source of plant-based protein. Make sure to press it well to remove excess water for optimal texture.
• Broccoli Florets (2 cups): These little green trees are nutritional powerhouses, packed with vitamins and fiber. They add a delightful crunch and earthy flavor to the stir-fry.
• Bell Peppers (2, any color, sliced): Choose your favorite colors or a mix for visual appeal and varied nutrients. Bell peppers bring sweetness and a satisfying crispness to the dish, along with vitamin C and antioxidants.
• Carrots (2, medium, sliced or julienned): Carrots add a touch of sweetness and a vibrant orange hue. They also provide beta-carotene, which your body converts to vitamin A, important for vision and immune function.
• Snap Peas or Snow Peas (1 cup): These offer a delightful snap and fresh, slightly sweet flavor. They cook quickly and add a beautiful green color and delicate texture to the stir-fry.
• Onion (1, medium, sliced): Onions are aromatic and form the flavor base of many stir-fries. They become sweet and tender when cooked, adding depth to the dish.
• Garlic (2-3 cloves, minced): Garlic is a flavor bomb! It brings pungent, savory notes that are essential to a good stir-fry. Freshly minced garlic is always best for maximum flavor.
• Ginger (1 tablespoon, freshly grated): Fresh ginger adds a warm, zesty, and slightly spicy kick that complements the other flavors beautifully. It also has numerous health benefits.
• Soy Sauce (1/4 cup, low sodium): Soy sauce provides the umami-rich, salty base of the stir-fry sauce. Opt for low sodium to control the salt content.
• Rice Vinegar (2 tablespoons): Rice vinegar adds a gentle tang and balances the sweetness and saltiness of the sauce. It brightens the overall flavor profile.
• Maple Syrup or Honey (1 tablespoon): A touch of sweetness rounds out the sauce and complements the savory ingredients. Maple syrup or honey work equally well. For a vegan option, ensure you use maple syrup.
• Sesame Oil (1 tablespoon): Sesame oil adds a distinctive nutty aroma and flavor that is characteristic of Asian cuisine. A little goes a long way, so use it sparingly.
• Cornstarch (1 tablespoon): Cornstarch is used to thicken the stir-fry sauce, giving it a glossy, clingy texture that coats the vegetables and tofu perfectly.
• Water (2 tablespoons): Water helps to create the sauce consistency and dissolve the cornstarch.
• Vegetable Oil (for stir-frying): A neutral oil like vegetable oil or canola oil is ideal for stir-frying because it has a high smoke point and doesn’t impart much flavor.
• Sesame Seeds (for garnish, optional): Toasted sesame seeds add a lovely visual appeal and a nutty crunch as a finishing touch.
• Cooked Rice or Noodles (for serving, optional): Serve your stir-fry over your favorite cooked rice (white, brown, jasmine, basmati) or noodles (egg noodles, ramen, udon) for a complete meal.

Instructions

1. Press the Tofu: Begin by preparing the tofu. Remove the tofu from its packaging and drain off any excess water. Wrap the tofu block in several layers of paper towels or a clean kitchen towel. Place a heavy object on top of the tofu (like a cast iron skillet or a few cans) and press for at least 20-30 minutes to remove excess water. This step is crucial for achieving crispy tofu. The drier the tofu, the better it will brown and absorb flavors.
2. Prepare the Tofu and Vegetables: Once the tofu is pressed, cut it into bite-sized cubes, about ½ to ¾ inch in size. Prepare your vegetables. Wash and chop the broccoli into florets, slice the bell peppers, slice or julienne the carrots, trim the snap peas or snow peas, and slice the onion. Mince the garlic and grate the fresh ginger. Having all your ingredients prepped and ready to go is essential for efficient stir-frying. This technique, known as “mise en place,” will make the cooking process smooth and enjoyable.
3. Make the Stir-Fry Sauce: In a small bowl, whisk together the soy sauce, rice vinegar, maple syrup (or honey), sesame oil, cornstarch, and water until the cornstarch is fully dissolved and the sauce is smooth. Taste and adjust the sweetness or saltiness to your preference. You can add a pinch of red pepper flakes if you like a little heat. Setting the sauce aside allows the flavors to meld together while you prepare the tofu and vegetables.
4. Cook the Tofu: Heat a large skillet or wok over medium-high heat. Add about 2 tablespoons of vegetable oil. Once the oil is hot, add the cubed tofu in a single layer, being careful not to overcrowd the pan. Cook the tofu for about 5-7 minutes per side, or until it’s golden brown and crispy on all sides. Flipping the tofu carefully with tongs or a spatula will ensure even browning. Remove the crispy tofu from the skillet and set aside on a plate.
5. Stir-Fry the Vegetables: In the same skillet or wok, add another tablespoon of vegetable oil if needed. Add the sliced onion and cook for 2-3 minutes until softened and slightly translucent. Then, add the minced garlic and grated ginger and cook for another minute until fragrant, being careful not to burn the garlic. Add the broccoli florets, bell peppers, and carrots to the skillet. Stir-fry the vegetables for 5-7 minutes, or until they are tender-crisp. You want them to retain some of their crunch and vibrant color. If the pan seems dry, you can add a tablespoon or two of water or vegetable broth to help steam the vegetables and prevent sticking.
6. Combine and Simmer: Add the snap peas or snow peas to the skillet and stir-fry for another 1-2 minutes until they are bright green and tender-crisp. Return the cooked tofu to the skillet with the vegetables. Pour the prepared stir-fry sauce over the tofu and vegetables. Stir everything together to ensure the tofu and vegetables are evenly coated with the sauce. Bring the sauce to a simmer and cook for 1-2 minutes, or until the sauce has thickened and become glossy. The cornstarch in the sauce will activate with the heat and create a beautiful, clinging glaze.
7. Serve and Garnish: Remove the stir-fry from the heat. Taste and adjust seasonings if needed. Garnish with sesame seeds, if desired. Serve hot over cooked rice, noodles, or quinoa. For an extra touch of freshness, you can sprinkle with chopped fresh cilantro or green onions before serving. Enjoy your delicious and healthy Quick & Easy Tofu Stir Fry!

Nutrition Facts

(Per Serving, approximately 4 servings per recipe)

• Calories: Approximately 350-400 kcal: A satisfying and moderately calorie-dense meal, perfect for a balanced dinner. The calorie count will vary slightly depending on the exact ingredients and serving size.
• Protein: 20-25g: Tofu is an excellent source of plant-based protein, essential for muscle building, repair, and overall bodily functions. This stir-fry provides a substantial amount of protein per serving.
• Fiber: 8-10g: Packed with fiber from vegetables, this dish promotes digestive health, helps regulate blood sugar levels, and keeps you feeling full and satisfied. Fiber is crucial for a healthy diet.
• Vitamins and Minerals: Rich in vitamins and minerals from the variety of vegetables. Expect good amounts of Vitamin C (from bell peppers and broccoli), Vitamin A (from carrots), and Vitamin K, folate, and potassium, among others. These micronutrients are vital for various bodily functions and overall well-being.
• Healthy Fats: 15-20g: Primarily from sesame oil and vegetable oil used for cooking, along with healthy fats naturally present in tofu. These fats are important for energy, hormone production, and nutrient absorption.

Note: Nutritional values are estimates and can vary based on specific ingredients and portion sizes. For precise nutritional information, use a nutrition calculator with the specific brands and quantities of ingredients you use.

Preparation Time

• Prep Time: 20 minutes: This includes pressing the tofu, chopping the vegetables, mincing garlic and ginger, and whisking together the sauce. Efficient chopping and having all ingredients ready before you start cooking is key to keeping the prep time quick. Pressing the tofu takes a bit of time, but it’s mostly hands-off.
• Cook Time: 15 minutes: The actual cooking process is very fast. Stir-frying is a high-heat, quick cooking method that preserves the freshness and texture of the vegetables while ensuring the tofu is perfectly crispy and the sauce thickens beautifully.
• Total Time: 35 minutes: From start to finish, you can have a delicious, healthy, and satisfying meal on the table in just about 35 minutes. This makes it an ideal choice for busy weeknights when time is of the essence.

How to Serve

• Over Rice:
  • White Rice: Classic and simple, white rice provides a neutral base that soaks up the delicious stir-fry sauce perfectly.
  • Brown Rice: For a healthier option, brown rice offers more fiber and a nutty flavor that complements the stir-fry.
  • Jasmine Rice: Fragrant jasmine rice adds an aromatic touch and a slightly sticky texture, enhancing the overall dining experience.
  • Basmati Rice: Long-grain basmati rice is fluffy and light, providing a delicate base for the flavorful stir-fry.
• With Noodles:
  • Egg Noodles: Tender and slightly chewy egg noodles are a popular choice for stir-fries, offering a satisfying texture.
  • Ramen Noodles: Quick-cooking ramen noodles are a convenient and tasty option, easily absorbing the stir-fry sauce.
  • Udon Noodles: Thick and chewy udon noodles provide a hearty base and a delightful textural contrast to the vegetables and tofu.
  • Rice Noodles: For a gluten-free option, rice noodles are a great choice, available in various widths and textures.
• Grain Bowls:
  • Quinoa: A protein-rich and gluten-free grain, quinoa adds a nutritious and slightly nutty element to the stir-fry.
  • Farro: Chewy and nutty farro provides a wholesome and flavorful base for a grain bowl style serving.
  • Couscous: Light and fluffy couscous is a quick-cooking grain that pairs well with the stir-fry, creating a lighter meal.
• Vegetable-Forward Options:
  • Cauliflower Rice: For a low-carb and extra vegetable-packed meal, serve the stir-fry over cauliflower rice.
  • Zucchini Noodles (Zoodles): Spiralized zucchini noodles offer a refreshing and light vegetable base for the stir-fry, perfect for a lighter meal.
  • On its own: Enjoy the stir-fry as is for a lower-carb option, focusing on the flavorful tofu and vegetables.

Additional Tips for the Best Tofu Stir Fry

1. Press Tofu Thoroughly: Don’t skip the tofu pressing step! Removing excess water is essential for achieving crispy tofu. The drier the tofu, the better it will brown and absorb flavors. You can use a tofu press or the paper towel and heavy object method. For even firmer tofu, you can press it for longer, even up to an hour.
2. Cut Vegetables Uniformly: Try to cut your vegetables into roughly similar sizes. This ensures they cook evenly and at the same rate. Uniformly sized vegetables also look more appealing in the finished dish.
3. High Heat is Key: Stir-frying is a high-heat, quick cooking method. Make sure your skillet or wok is properly heated before adding ingredients. This will help create that characteristic stir-fry texture with slightly charred edges and crisp-tender vegetables.
4. Don’t Overcrowd the Pan: Cook the tofu and vegetables in batches if necessary to avoid overcrowding the pan. Overcrowding lowers the temperature of the pan, which leads to steaming instead of stir-frying, resulting in soggy vegetables and tofu.
5. Prep Everything in Advance (Mise en Place): As mentioned earlier, having all your ingredients prepped and ready to go before you start cooking is crucial for a smooth stir-fry process. Stir-frying happens quickly, so you won’t have time to chop vegetables while other ingredients are cooking.
6. Customize Your Vegetables: Feel free to use your favorite vegetables or whatever you have on hand. Other great additions include mushrooms, bok choy, green beans, edamame, and water chestnuts. Consider seasonal vegetables for variety and freshness.
7. Adjust the Sauce to Your Taste: Taste the sauce before adding it to the stir-fry and adjust the sweetness, saltiness, or tanginess to your liking. You can add more maple syrup for sweetness, soy sauce for saltiness, or rice vinegar for tang. A dash of chili garlic sauce or sriracha can also be added for heat.
8. Don’t Overcook the Vegetables: The goal is to have tender-crisp vegetables in a stir-fry. Overcooked vegetables will become mushy and lose their vibrant color and nutritional value. Stir-fry them just until they are cooked through but still retain a bit of crunch.

Frequently Asked Questions (FAQ)

1. Can I use silken tofu? No, silken tofu is too soft and delicate for stir-frying. It will crumble easily and won’t hold its shape. Extra-firm or firm tofu are the best choices for stir-fries as they are denser and hold up well to high heat.
2. How do I make this recipe vegan? This recipe is already naturally vegan if you use maple syrup instead of honey in the sauce. Double-check that all your ingredients are plant-based, especially if using pre-made sauces or noodles.
3. Can I make this recipe gluten-free? Yes, to make this recipe gluten-free, use tamari or coconut aminos instead of soy sauce, as soy sauce often contains wheat. Ensure any noodles you use are also gluten-free, such as rice noodles. Cornstarch is naturally gluten-free, but always check the packaging to be sure if you have severe sensitivities.
4. Can I add meat to this stir-fry? Absolutely! If you prefer, you can easily add meat to this stir-fry. Chicken, shrimp, beef, or pork all work well. Cook the meat first before adding the vegetables and follow the same stir-frying process. Adjust cooking times accordingly to ensure the meat is fully cooked.
5. How long does tofu stir-fry last in the refrigerator? Leftover tofu stir-fry can be stored in an airtight container in the refrigerator for up to 3-4 days. The texture of the tofu may soften slightly upon refrigeration, but it will still be delicious. Reheat gently in a skillet or microwave until heated through.
6. Can I freeze tofu stir-fry? Freezing stir-fries is generally not recommended as the vegetables and tofu can become mushy and watery upon thawing. It’s best to enjoy this stir-fry fresh or within a few days of making it.
7. What if I don’t have rice vinegar? If you don’t have rice vinegar, you can substitute it with apple cider vinegar, white wine vinegar, or even lemon juice in a pinch. These substitutes will provide a similar acidity, although the flavor profile might be slightly different.
8. Can I use frozen vegetables? Yes, you can use frozen vegetables for convenience. However, keep in mind that frozen vegetables tend to release more water when cooked. You may need to increase the cooking time slightly and make sure to drain any excess water from the vegetables before adding the sauce. Stir-frying frozen vegetables directly from frozen can also work, but they may not get as crispy as fresh vegetables. For best results, partially thaw frozen vegetables before stir-frying.

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