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Rachel White

Tofu Veggie Stir-Fry Recipe

A fast vegetarian stir fry featuring golden tofu cubes, crisp vegetables, and a savory garlic soy glaze that coats every bite beautifully.

Print Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Calories: 320
Ingredients Method Notes

Ingredients
  

  • 14 oz firm tofu pressed and cubed
  • 2 tablespoons cornstarch
  • 2 tablespoons olive oil
  • 1 red bell pepper sliced
  • 1 cup broccoli florets
  • 1 cup snap peas
  • 1 medium carrot thinly sliced
  • 3 cloves garlic minced
  • 1 teaspoon grated fresh ginger
  • 3 tablespoons low sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon maple syrup
  • ½ teaspoon sesame oil
  • 2 tablespoons water
  • 1 teaspoon sesame seeds optional garnish

Method
 

  1. Pat 14 oz tofu dry and cut into bite sized cubes.
  2. Toss cubes with 2 tablespoons cornstarch until coated evenly.
  3. Heat 1 tablespoon olive oil in wok over medium high heat.
  4. Add tofu and cook 6 minutes, turning until golden on all sides.
  5. Remove tofu and set aside on plate.
  6. Add remaining olive oil to same wok.
  7. Add bell pepper, broccoli, snap peas, and carrot.
  8. Stir fry vegetables 4 minutes until crisp tender.
  9. Add garlic and ginger; cook 30 seconds.
  10. In bowl, whisk soy sauce, rice vinegar, maple syrup, sesame oil, and water.
  11. Return tofu to wok and pour sauce over mixture.
  12. Stir everything 2 minutes until glaze thickens and coats evenly.
  13. Sprinkle sesame seeds before serving if desired.

Notes

Nutritional Values (Per Serving)

Calories: 320
Total Fat: 18g
Saturated Fat: 2.5g
Carbohydrates: 24g
Fiber: 5g
Protein: 18g
Calcium: 25%
Iron: 20%
Vitamin C: 80%
Vitamin A: 35%
Magnesium: 15%

Additional Notes and Tips

  • Press tofu at least 15 minutes for crisp texture.
  • Add chili paste for extra heat.
  • Serve over brown rice or noodles for heartier meal.
  • Finish with fresh lime juice for bright flavor.
  • Store leftovers refrigerated up to three days.