Stir-Fried Tofu & Veggies

It’s always a weeknight win when dinner is both healthy and incredibly flavorful, and this Stir-Fried Tofu & Veggies recipe hits all the right notes. In our house, getting everyone excited about vegetables can sometimes be a challenge, but this dish? It’s a unanimous favorite. The crispy tofu, vibrant veggies, and savory sauce come together in perfect harmony, making even the pickiest eaters ask for seconds. I love how versatile it is too – you can easily swap out vegetables depending on what’s in season or what you have on hand. Plus, it’s quick enough to throw together after a long day, making it a staple in our regular meal rotation. If you’re looking for a delicious, nutritious, and easy vegetarian meal, look no further. This stir-fry is guaranteed to become a new family favorite in your home too!

Ingredients

• Extra-Firm Tofu (1 block, about 14-16 oz): The star protein of our dish! Choose extra-firm tofu for the best texture in stir-fries. Pressing it removes excess water, allowing it to crisp up beautifully.
• Broccoli Florets (1 large head): Adds a wonderful crunch and earthy flavor. Broccoli is packed with vitamins and fiber, making this dish extra nutritious.
• Bell Peppers (2, any color): Contribute sweetness, color, and a satisfying bite. Use a mix of colors for visual appeal and a broader range of vitamins.
• Carrots (2 large): Provide sweetness, crunch, and vibrant color. Carrots are a great source of beta-carotene, which our bodies convert to Vitamin A.
• Snap Peas (1 cup): Offer a delightful snap and fresh, slightly sweet flavor. Snap peas are also a good source of vitamins and fiber.
• Onion (1 medium): Forms the aromatic base of the stir-fry. Yellow or white onions work well, adding a savory depth of flavor.
• Garlic (3-4 cloves): Essential for flavor! Garlic adds a pungent and savory note that complements the vegetables and tofu.
• Ginger (1-inch piece): Fresh ginger brings a warm, slightly spicy, and aromatic element that is characteristic of Asian cuisine.
• Soy Sauce (1/4 cup, low sodium): The base of our savory sauce, providing umami and saltiness. Low sodium is recommended to control the salt content.
• Rice Vinegar (2 tablespoons): Adds a touch of acidity and brightness to balance the savory flavors.
• Sesame Oil (1 tablespoon): Provides a nutty aroma and flavor that is crucial for authentic stir-fry taste.
• Cornstarch (1 tablespoon): Thickens the sauce, giving it a nice glossy texture that coats the tofu and vegetables.
• Maple Syrup (1 tablespoon): A touch of sweetness to balance the savory and acidic elements. Honey or agave can also be used.
• Vegetable Oil (for cooking): A neutral oil with a high smoke point is ideal for stir-frying. Canola, avocado, or grapeseed oil are good choices.
• Red Pepper Flakes (optional): For a touch of heat, add a pinch of red pepper flakes to the sauce or sprinkle over the finished dish.
• Sesame Seeds (for garnish, optional): Adds a nutty flavor and visual appeal as a garnish.
• Cooked Rice or Noodles (for serving): Choose your favorite base to serve the stir-fry over. Brown rice, white rice, quinoa, or noodles all work well.

Instructions

1. Prepare the Tofu: Begin by pressing the tofu to remove excess water. Wrap the block of tofu in paper towels or a clean kitchen towel. Place it on a plate and put something heavy on top (like a stack of books or a heavy pan). Press for at least 20-30 minutes. This step is crucial for achieving crispy tofu.
2. Cut the Tofu and Vegetables: While the tofu is pressing, prepare your vegetables. Wash and chop the broccoli into bite-sized florets. Slice the bell peppers into strips, remove the ends and slice the carrots diagonally into thin rounds or sticks. Trim the ends of the snap peas. Peel and slice the onion thinly. Mince the garlic and ginger.
3. Prepare the Sauce: In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, cornstarch, and maple syrup. If you like a little heat, add a pinch of red pepper flakes to the sauce. Set the sauce aside.
4. Crisp the Tofu: Once the tofu is pressed, cut it into cubes, about 1-inch in size. Heat a tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the tofu cubes in a single layer (you may need to do this in batches to avoid overcrowding the pan). Cook the tofu, turning occasionally, until golden brown and crispy on all sides, about 8-10 minutes. Remove the crispy tofu from the skillet and set aside.
5. Stir-Fry the Vegetables: Add another tablespoon of vegetable oil to the skillet or wok. Add the sliced onion and cook for 2-3 minutes, until softened and slightly translucent. Add the minced garlic and ginger and cook for another minute until fragrant, being careful not to burn the garlic.
6. Add Harder Vegetables First: Add the carrots and broccoli florets to the skillet and stir-fry for 3-4 minutes. These vegetables take a bit longer to cook, so we add them first.
7. Add Softer Vegetables: Add the bell pepper strips and snap peas to the skillet. Continue to stir-fry for another 2-3 minutes, until the vegetables are crisp-tender – cooked through but still retaining a slight crunch. You want them to be vibrant and not mushy.
8. Combine Tofu, Vegetables, and Sauce: Pour the prepared sauce over the vegetables in the skillet. Stir well to coat all the vegetables and let the sauce thicken. Cook for 1-2 minutes, or until the sauce has thickened to your desired consistency. Add the crispy tofu back to the skillet and gently toss to combine everything and coat the tofu in the sauce.
9. Serve: Remove the stir-fry from the heat. Garnish with sesame seeds, if desired. Serve immediately over cooked rice, noodles, or quinoa. Enjoy your delicious and healthy Stir-Fried Tofu & Veggies!

Nutrition Facts

(Per Serving, estimated, based on 4 servings. Nutritional values can vary based on specific ingredients and brands used.)

• Serving Size: 1.5 cups (approx.)
• Calories: 350 kcal
• Protein: 18g

Preparation Time

Prep Time: 30 minutes (includes tofu pressing and vegetable chopping)
Cook Time: 20 minutes
Total Time: 50 minutes

This Stir-Fried Tofu & Veggies recipe is wonderfully efficient for a healthy and satisfying meal. While the tofu presses for 20-30 minutes, you can utilize that time to chop all your vegetables and prepare the flavorful sauce. The actual cooking process is quick, taking only about 20 minutes from heating the wok to serving. This makes it an ideal dish for busy weeknights when you want a nutritious and delicious meal on the table in under an hour.

How to Serve

This Stir-Fried Tofu & Veggies is incredibly versatile and can be served in a variety of ways to create a complete and satisfying meal. Here are some serving suggestions:

• Over Rice:
  • White Rice: Classic and simple, white rice provides a neutral base that allows the flavors of the stir-fry to shine.
  • Brown Rice: For a healthier option, brown rice adds a nutty flavor and extra fiber.
  • Jasmine Rice: Aromatic and slightly sticky, jasmine rice pairs beautifully with the Asian-inspired flavors of the stir-fry.
  • Basmati Rice: Long-grain and fragrant, basmati rice is another excellent choice.
• With Noodles:
  • Egg Noodles: Add a satisfying chewiness and richness.
  • Rice Noodles: Gluten-free and light, rice noodles are a great option, especially wide rice noodles.
  • Udon Noodles: Thick and chewy, udon noodles are fantastic for soaking up the delicious sauce.
  • Soba Noodles: Buckwheat noodles offer a nutty flavor and slightly firmer texture.
• Grain Bowls:
  • Quinoa: A protein-rich and gluten-free grain that makes a healthy base for a stir-fry bowl.
  • Farro: Chewy and nutty, farro provides a hearty and wholesome base.
  • Couscous: Light and fluffy, couscous is a quick-cooking grain that works well.
• As Lettuce Wraps:
  • For a lighter, low-carb option, serve the stir-fry in crisp lettuce cups like butter lettuce or romaine lettuce.
• With Side Dishes:
  • Spring Rolls: Fresh or fried spring rolls make a delightful appetizer.
  • Miso Soup: A warm and comforting soup to start the meal.
  • Edamame: Steamed or roasted edamame pods for a healthy and protein-packed side.
  • Seaweed Salad: Adds a refreshing and briny element.
• Garnishes:
  • Sesame Seeds: Toasted sesame seeds add a nutty flavor and visual appeal.
  • Chopped Green Onions: Fresh green onions provide a mild oniony flavor and freshness.
  • Cilantro: Fresh cilantro adds a bright and herbaceous note.
  • Sriracha or Chili Oil: For those who like extra spice, drizzle with sriracha or chili oil.
  • Peanuts or Cashews: Chopped nuts add crunch and nutty flavor.

Additional Tips for Perfect Stir-Fried Tofu & Veggies

1. Press Tofu Properly: Don’t skip pressing the tofu! This is crucial for removing excess water, allowing the tofu to crisp up beautifully when stir-fried. Press for at least 20-30 minutes for the best results.
2. Cut Vegetables Uniformly: Try to cut your vegetables into roughly the same size pieces. This ensures they cook evenly and at the same rate, preventing some from being overcooked while others are still raw.
3. Prepare Ingredients in Advance (Mise en Place): Stir-frying is a fast cooking method. Having all your vegetables chopped, sauce mixed, and tofu ready to go before you start cooking makes the process smooth and stress-free. This is key for a quick weeknight meal.
4. Use High Heat: Stir-frying is best done over medium-high to high heat. This helps to quickly cook the vegetables while maintaining their crispness and prevents them from becoming soggy. Ensure your pan is hot before adding ingredients.
5. Don’t Overcrowd the Pan: Overcrowding the pan will lower the temperature and cause the vegetables to steam instead of stir-fry, resulting in a less crispy and more watery dish. Cook in batches if necessary to ensure everything cooks properly.
6. Add Vegetables in the Right Order: Start with vegetables that take longer to cook (like carrots and broccoli) and add quicker-cooking vegetables (like bell peppers and snap peas) later. This ensures everything is cooked to crisp-tender perfection at the same time.
7. Taste and Adjust the Sauce: Before adding the sauce to the stir-fry, taste it and adjust seasonings to your preference. You might want to add more soy sauce for saltiness, rice vinegar for acidity, maple syrup for sweetness, or red pepper flakes for heat.
8. Don’t Overcook the Vegetables: The goal of stir-frying is to cook the vegetables until they are crisp-tender – cooked through but still with a slight bite. Overcooked vegetables will become mushy and lose their vibrant color and texture. Stir-fry just until they reach the desired tenderness.

FAQ: Stir-Fried Tofu & Veggies

Q1: Can I use different vegetables in this stir-fry?
A: Absolutely! One of the best things about stir-fries is their versatility. Feel free to substitute or add other vegetables like mushrooms, zucchini, bok choy, cauliflower, green beans, or snow peas. Just adjust cooking times as needed based on the vegetable’s density.

Q2: What if I don’t have extra-firm tofu? Can I use other types?
A: Extra-firm tofu is recommended for stir-fries because it holds its shape well and crisps up nicely. Firm tofu can also be used, but you may need to press it for a longer time. Silken or soft tofu is not recommended for stir-fries as it is too delicate and will likely crumble.

Q3: How do I make this stir-fry vegan?
A: This recipe is naturally vegan as written! Ensure your maple syrup or sweetener is vegan-friendly if you are very strict.

Q4: Can I make this stir-fry gluten-free?
A: Yes, to make this stir-fry gluten-free, use tamari or coconut aminos instead of soy sauce, as traditional soy sauce contains wheat. Double-check that any noodles you serve with it are also gluten-free, such as rice noodles.

Q5: Can I prepare this stir-fry ahead of time?
A: While stir-fries are best enjoyed fresh, you can prepare the individual components ahead of time to save time during cooking. You can chop the vegetables, press and cube the tofu, and mix the sauce in advance. Store them separately in the refrigerator. However, it’s best to stir-fry and assemble the dish just before serving for optimal texture. Leftovers can be stored in the refrigerator for 1-2 days, but the tofu may lose some of its crispness and the vegetables may soften slightly.

Q6: How can I make the tofu even crispier?
A: For extra crispy tofu, you can try a couple of methods. First, ensure you are pressing the tofu thoroughly. Second, you can toss the pressed and cubed tofu with a tablespoon of cornstarch before stir-frying. This creates a light coating that helps it crisp up even more. You can also pan-fry the tofu in a bit more oil for a deeper crisp.

Q7: Can I add protein besides tofu?
A: While this recipe is designed for tofu, you could add other plant-based proteins like tempeh or edamame. Tempeh can be cubed and stir-fried similarly to tofu. Edamame can be added towards the end of cooking as it’s already cooked.

Q8: My sauce is too thick/too thin. How can I adjust it?
A: If your sauce is too thick, add a tablespoon or two of water to thin it out to your desired consistency. If it’s too thin, you can whisk together a teaspoon of cornstarch with a tablespoon of cold water to make a slurry and add it to the sauce while stirring. Cook for another minute or two until it thickens.

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