This tofu and vegetable stir-fry is a vibrant, nourishing dish that’s as flavorful as it is wholesome.
Packed with plant-based protein from tofu, fiber-rich vegetables, and heart-healthy fats from sesame oil, it’s a balanced meal that satisfies without being heavy.
With a quick cook time and simple ingredients, this recipe is perfect for everyday cooking—whether you need a fast weeknight dinner or a nutritious meal-prep option.
Quick & Flavorful Tofu Vegetable Stir-Fry
Equipment
- 1 large skillet or wok
- 1 cutting board
- 1 sharp knife
- 2 mixing bowls (small + medium)
- 1 spatula or wooden spoon
- 1 measuring set (cups + spoons)
Ingredients
For the Sauce:
- 1 tbsp gochujang Korean chili paste
- 1 ½ – 2 tbsp vegetarian oyster sauce adjust to taste
- 1 tbsp tomato ketchup
- 1 ½ tbsp maple syrup or sugar
- ¼ tsp ground black pepper
- 1 –2 tsp chili oil optional, for heat
- 3 tbsp water room temperature
For Tofu & Vegetables:
- ½ lb extra-firm tofu pressed and drained
- 3.5 oz carrot thinly sliced
- 1 small onion thinly sliced
- 3 green onions white and green parts separated
- 3.5 oz fresh mushrooms sliced into 2-inch pieces
- 2 tbsp neutral cooking oil divided
- Salt and black pepper to taste
- 2 –3 tbsp water optional, for cooking vegetables
To Finish:
- 1 tsp sesame oil drizzle to finish
To Serve:
- Steamed rice or noodles as desired
Instructions
- Prepare the Flavorful Sauce: In a small mixing bowl, combine the gochujang, vegetarian oyster sauce, tomato ketchup, maple syrup (or sugar), black pepper, chili oil if using, and water. Stir thoroughly until the mixture is smooth and well-blended. Taste the sauce and adjust to your preference—add more maple syrup for sweetness, extra chili oil for heat, or a splash of water if you prefer it lighter. Set the sauce aside, as half will be used for marinating and the rest for stir-frying later.
- Press and Slice the Tofu: If using a regular block of tofu, press it first by wrapping it in paper towels or a clean kitchen towel and placing a weight on top (like a skillet or cutting board) for at least 15–20 minutes to remove excess moisture. If you’re using pre-pressed tofu, simply pat it dry. Once pressed, cut the tofu into ¾-inch thick pieces, either rectangular slices or cubes, depending on your preference. Keep them uniform so they cook evenly.
- Marinate the Tofu in Sauce: Place the sliced tofu in a shallow bowl or dish. Pour half of the prepared sauce over the tofu, making sure each piece is evenly coated. Gently turn the slices with a spoon or your fingers to avoid breaking them. Let the tofu sit for at least 30 minutes so it absorbs the savory-sweet flavor. While the tofu marinates, begin preparing the vegetables.
- Prepare Fresh Vegetables: Wash and peel the carrot, then slice it into thin matchsticks or angled slices for quicker cooking. Slice the onion thinly, separating the layers. Cut the mushrooms into bite-sized 2-inch strips. Chop the green onions, keeping the white parts separate from the green tops. Keep any extra vegetables you’d like to add (like bell peppers, zucchini, or broccoli) washed, chopped, and ready. Arrange all vegetables neatly on a plate for easy access during stir-frying.
- Pan-Fry the Tofu Until Golden: Heat a large skillet or wok over medium heat and drizzle in a little neutral cooking oil. Once the oil is hot and shimmering, carefully add the marinated tofu slices in a single layer. Pan-fry the tofu for about 2–3 minutes per side, or until golden brown and slightly crisp on the edges. Flip gently with a spatula to avoid breaking the pieces. Once cooked, push the tofu to one side of the pan to make room for the vegetables.
- Sauté Aromatics and Onions: Increase the heat slightly to medium-high. Add a touch more oil to the pan, then toss in the sliced onion and the white parts of the green onion. Stir-fry for about 1–2 minutes, or until they soften and release their aroma. This step builds the foundation of flavor for the dish.
- Cook Carrots and Mushrooms: Next, add the carrots to the pan and stir-fry for 2–3 minutes until they are crisp-tender but not mushy. Add the sliced mushrooms and cook for another 2–3 minutes, stirring frequently. If the vegetables begin to stick, splash in a tablespoon or two of water to help them steam and soften while keeping the stir-fry light.
- Combine Tofu, Vegetables, and Sauce: Bring the tofu back into the center of the pan, mixing it gently with the sautéed vegetables. Pour in the remaining half of the sauce and lower the heat to medium. Stir carefully so that every piece of tofu and vegetable gets coated in the rich, glossy sauce. Simmer for 1–2 minutes, allowing the sauce to cling beautifully to each bite. Taste and adjust with a pinch of salt or pepper if needed.
- Finish with Fresh Green Onions and Sesame Oil: Sprinkle in the green tops of the green onions, giving the stir-fry a fresh pop of color and brightness. Turn off the heat, then drizzle with sesame oil for a nutty aroma and smooth finish. Toss lightly to combine, but avoid over-stirring to keep the vegetables crisp.
- Serve Hot and Enjoy: Transfer the tofu and vegetable stir-fry to a serving dish while still hot. Serve immediately with a bowl of fluffy steamed rice or your choice of noodles. For a lighter option, you can pair it with cauliflower rice or a side salad. Enjoy this satisfying, plant-based dish that’s bursting with flavor, texture, and nutrition.
Notes
- Pressing the tofu well ensures a firmer texture and helps it absorb the marinade better.
- The sauce is flexible—adjust the sweetness, spice, or thickness based on your preference.
- A wide skillet or wok works best to avoid overcrowding the ingredients.
- Slice vegetables into uniform sizes so they cook evenly.
- Adding a splash of water while stir-frying helps soften vegetables without needing extra oil.
- Sesame oil should always be added at the end for the best aroma.
- This dish pairs perfectly with rice, noodles, or even quinoa for a wholesome meal.
Chef’s Secrets for Better Stir-Fry
The key to a flavorful stir-fry lies in heat control and preparation.
Always have all your ingredients chopped and ready before you begin, since stir-frying is a fast cooking method.
When pan-frying tofu, avoid moving it too quickly—let it sit undisturbed for a couple of minutes so it can develop a golden crust before flipping.
To achieve a restaurant-style glossy finish, add the sauce toward the end and allow it to cling to the tofu and vegetables without overcooking.
For extra depth, lightly toast your sesame oil before drizzling it on top, but only after the heat is turned off to preserve its fragrance.
Serving Suggestions and Pairing Ideas
This tofu and vegetable stir-fry shines brightest when paired with freshly steamed jasmine or basmati rice, but it’s also delicious with soba noodles, rice noodles, or even quinoa for a high-protein twist.
For a balanced meal, serve it with a side of miso soup or a crisp Asian-style cucumber salad.
If you’re entertaining, pair it with spring rolls, dumplings, or edamame for a satisfying spread.
For those who like more heat, sprinkle some crushed chili flakes on top or serve with a side of kimchi for a tangy-spicy kick.
Storage Tips and Meal Prep Advice
This dish is best enjoyed fresh, but it also works wonderfully for meal prep.
Store leftovers in an airtight container in the refrigerator for up to 3 days.
When reheating, use a skillet over medium heat to keep the tofu crisp, adding a splash of water to refresh the sauce.
The dish is not ideal for freezing, as tofu tends to change texture and vegetables may become soggy once thawed.
For meal-prep efficiency, you can prepare the sauce in advance and chop the vegetables the day before, then cook everything fresh in under 20 minutes.
Frequently Asked Questions
1. Can I use regular firm tofu instead of extra-firm?
Yes, but extra-firm tofu holds its shape better and gives a crispier bite. If using firm tofu, make sure to press it thoroughly to remove as much water as possible before cooking.
2. Is this recipe spicy?
The spice level depends on how much gochujang and chili oil you use. For a milder version, reduce the gochujang slightly or skip the chili oil. For more heat, add fresh chili peppers or increase the chili oil.
3. What other vegetables can I add?
This recipe is very flexible—broccoli, bell peppers, snap peas, zucchini, or baby corn all work beautifully. Choose vegetables that cook quickly to keep the stir-fry light and fresh.
4. Can I make the sauce in advance?
Absolutely! The sauce can be made up to 3 days in advance and stored in the fridge. Just whisk it again before using, as ingredients may settle.
5. How do I keep the tofu from sticking to the pan?
Use a well-heated nonstick skillet or a well-seasoned wok. Make sure the oil is hot before adding the tofu, and avoid flipping too early—let it form a crust first so it naturally releases from the pan.
