Easy Tofu Stir-Fry with Fresh Vegetables

Tofu is a fantastic go-to if you’re looking to add more plant-based protein to your meals without sacrificing flavor or satisfaction. Not only is it high in protein and low in calories, but tofu is also incredibly versatile. It soaks up flavor like a sponge and can be transformed in countless delicious ways. In this easy recipe, I pair crispy tofu with vibrant and crunchy bell peppers and broccoli, all tossed in a savory-sweet garlic soy glaze that makes this dish superb. This tofu stir-fry is quick to whip up and delivers a delightful balance of textures.

Tofu Nutritional Facts

Tofu is a staple in many cuisines due to its impressive nutritional profile and versatility. Made from coagulated soy milk, tofu is low in calories yet rich in high-quality plant-based protein, making it an excellent meat substitute. According to the USDA, in a 100-gram serving, tofu provides:

• Protein: Approximately 8 grams
• Calories: Around 76 kcal
• Fat: About 5 grams
• Carbohydrates: Roughly 2 grams
• Calcium: A significant source, contributing to bone health
• Iron: Essential for oxygen transport in the blood
• Manganese: Important for metabolism and bone formation
• Additionally, tofu is cholesterol-free and contains all nine essential amino acids, making it a complete protein source
• Its low environmental impact also makes it a sustainable choice for eco-conscious eaters

Ingredients for Tofu Stir-Fry with Fresh Vegetables

• 14 oz firm tofu – Firm tofu holds its shape well and crisps beautifully when seasoned and shallow-fried.
• 1 cup broccoli florets – Adds crunch, color, and a wealth of vitamins like C and K.
• 1 red bell pepper, sliced – Provides natural sweetness and a vibrant pop of red.
• 3 tablespoons cornstarch (divided) – Helps crisp up the tofu and slightly thicken the sauce at the end.
• 1/2 teaspoon salt – Enhances the natural flavors.
• ½ teaspoon black pepper – Adds subtle heat.
• 1½ teaspoons paprika – Infuses the tofu with a warm, smoky depth.
• 2 tablespoons soy sauce – The umami backbone of the sauce.
• 1 tablespoon honey – Balances the saltiness with a touch of sweetness.
• 2 tablespoons cooking oil – For shallow-frying the tofu and sautéing the garlic.
• 3 cloves garlic, minced – Brings bold, aromatic flavor to the dish.
• 1/4 cup cold water – Mixed with cornstarch to make a quick sauce.

Steps for Tofu Stir-Fry with Fresh Vegetables

1. Prepare the Tofu

Start by draining the tofu and pressing it gently to remove excess moisture. Cut into bite-sized cubes. In a bowl, season the tofu with salt, black pepper, and paprika. Then sprinkle 2 tablespoons of cornstarch and toss gently until the tofu is evenly coated. This will give the tofu a golden, crisp crust when fried.

2. Shallow Fry the Tofu

Heat 2 tablespoons of cooking oil in a non-stick skillet over medium heat. Add the tofu cubes in a single layer, turning occasionally until all sides are golden and crispy. About 6–8 minutes. Once cooked, transfer the tofu to a plate.

3. Stir-Fry the Vegetables

In the same skillet, toss in the minced garlic and sauté it for about 30 seconds until fragrant. Add the broccoli and sliced red bell pepper. Stir-fry for about 2–3 minutes, just until the vegetables are tender-crisp. If too dry, you can add 2 tablespoons of water to steam the vegetables.

4. Create the Sauce

Pour in the soy sauce and honey, stirring quickly to coat the vegetables. In a small bowl, mix the remaining 1 tablespoon of cornstarch with a quarter cup of water to create a slurry. Pour this into the pan and stir until the sauce thickens slightly.

5. Combine Everything

Return the crispy tofu to the skillet and gently toss everything together so the tofu and vegetables are evenly coated in the flavorful sauce. Let it cook for another minute to bring all the flavors together.

Ready to Serve

Serve your tofu stir-fry hot over steamed rice, noodles, or enjoy it as-is for a light, protein-rich meal. The combination of crispy tofu, fresh vegetables, and the sweet-savory glaze makes this dish irresistibly good.

Print the Recipe for Tofu Stir-Fry with Fresh Vegetables

Storing and Reheating Leftovers

• Refrigeration: Place leftover stir-fry tofu in an airtight container and store it in the refrigerator. It will stay fresh for up to 5 days.
• Freezing: For longer storage, freeze the stir-fry tofu in a freezer-safe container. Note that freezing may alter the texture of the vegetables slightly.

Reheating Tips:

• Stovetop: Reheat in a skillet over medium heat, adding a splash of water or broth to prevent sticking. Stir occasionally until heated through.
• Microwave: Place in a microwave-safe dish, cover loosely, and heat on medium power in 1-minute intervals, stirring between intervals until hot. Avoid overcooking during reheating to maintain the tofu’s crispiness and the vegetables’ texture.

Recipe Variations and Alternatives

Customize your tofu stir-fry to match your preferences or dietary requirements:

Vegetable Substitutions

• Additions: Incorporate vegetables like snap peas, carrots, zucchini, or mushrooms for added flavor and nutrition.
• Seasonal Veggies: Use seasonal produce in your area to keep the dish fresh and exciting.

Protein Alternatives

• Tempeh: A fermented soy product with a firmer texture and nuttier flavor. Although I am not a fan of tempeh myself, I know that it is packed with nutrients.
• Seitan: Another favorite of mine. Seitan is a wheat-based protein that’s chewy and absorbs flavors well. You can stir-fry it in the same way with crunchy vegetables.
• Legumes: Chickpeas or lentils can be used for a soy-free protein option. In such cases, a stir-fry may not be the best option. Rather, go for legume stews like my all-time favorite lentil stew, which incorporates carrots and onions.

Sauce Variations

• Spicy Kick: Add sriracha, chili flakes, or fresh chili peppers for heat.
• Citrus Zest: Incorporate lemon or lime juice for a tangy twist.
• Nutty Flavor: Stir in a spoonful of peanut butter or sesame oil for depth.

Alternative Serving Suggestions

• Grains: Serve over brown rice, quinoa, or noodles for a hearty meal.
• Wraps: Use as a filling for lettuce wraps or rice paper rolls.

Conclusion

This tofu stir-fry proves that healthy eating doesn’t have to be boring or bland. With just a few simple ingredients and under 30 minutes, you’ll have a vibrant, balanced dish that’s as nutritious as it is delicious. This recipe is sure to earn a spot in your weekly rotation, whether you’re a long-time tofu lover or just getting started with plant-based meals. I hope you give it a try! Also, feel free to experiment with different alternative ingredients and flavors to make this stir-fry uniquely yours.

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