This Tofu and Veggie Stir-Fry is a colorful and healthy dish. It combines soft tofu with crunchy vegetables like bell peppers and broccoli, all cooked in a tasty soy sauce. Perfect for quick weeknight dinners.
I like adding a splash of sesame oil at the end—it makes everything smell wonderful! Sometimes I sneak in extra veggies just to make it even better.
Serve it over rice or noodles for a complete meal. It’s easy to customize with your favorite veggies or spices. Tofu is a great source of protein and keeps this dish light and satisfying.
Ingredients & Substitutions
Tofu: Use firm or extra-firm tofu for the best texture. I press out excess water before cooking to help it crisp up. A great substitute is tempeh or chickpeas if you’re avoiding soy. Press and cube it to prevent sogginess.
Vegetables: Bell peppers, broccoli, and carrots bring crunch and color. I like slicing them thin so they cook quickly. Frozen stir-fry mixes work well too—just thaw and drain excess moisture before cooking.
Soy sauce: Adds umami and saltiness. I prefer low-sodium soy so it’s not too salty. Coconut aminos can be a gentle, soy-free alternative, especially if you want a sweeter or milder taste.
Garlic & Ginger: Fresh garlic and ginger boost flavor. I mince garlic finely to avoid bitterness, and grate ginger for even distribution. Dried substitutes work in pinch but won’t be as bright.
How do I stir-fry vegetables without overcooking them?
Start by heating your pan until hot. Add oil and cook vegetables quickly over medium-high heat. Keep stirring constantly to prevent burning or sticking. Add tougher veggies first, then softer ones later, so everything stays crisp.
- Heat the pan well before adding ingredients.
- Add veggies that take longer to cook first.
- Stir continuously for even cooking and to avoid burning.
- Remove overcooked veggies promptly to keep them crisp.
How to Make Tofu and Veggie Stir-Fry?
Ingredients You’ll Need:
Protein and Vegetables
- 14 oz extra-firm tofu, pressed and cubed
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 yellow squash, sliced
Sauces and Oils
- 3 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 tablespoons vegetable oil
Others
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- Optional: sesame seeds and chopped green onions for garnish
How Much Time Will You Need?
10 minutes prep + 15 minutes cooking + 0 minutes rest = 25 minutes total
Step-by-Step Instructions:
1. Prepare the Tofu and Vegetables
Press the tofu to remove excess water. Cut into cubes. Slice bell pepper and squash. Chop broccoli into small florets.
2. Cook the Tofu
Heat 1 tablespoon vegetable oil in a large skillet over medium-high. Add tofu and cook 8-10 minutes until golden. Remove and set aside.
3. Stir-Fry the Vegetables
Add remaining oil. Stir-fry garlic and ginger 30 seconds. Add broccoli, bell pepper, and squash. Cook 5-7 minutes until tender-crisp.
4. Combine and Add Sauce
Return tofu to pan. Pour soy sauce and sesame oil over everything. Toss to coat and cook 2-3 minutes to heat through.
5. Serve
Garnish with sesame seeds and green onions if desired. Serve hot over rice or noodles.
