This vibrant vegetable tofu stir-fry is a quick, wholesome, and satisfying plant-based meal perfect for busy weeknights.
Packed with protein-rich tofu, fiber-filled vegetables, and nutrient-dense brown rice, it delivers a balanced combination of good fats, vitamins, and minerals.
With minimal oil and low saturated fat, this easy stir-fry is a delicious, colorful way to enjoy a healthful, everyday dinner that’s both filling and flavorful.
Vegetable Tofu Stir-Fry
Equipment
- 1 Large Nonstick Skillet
- 1 cutting board
- 1 sharp knife
- 1 small bowl
- 1 paper towel
- 1 plate for tofu
- Measuring Cups and Spoons
- Spatula or wooden spoon
Ingredients
For the Tofu:
- 14 ounces extra-firm tofu
For the Sauce:
- ⅓ cup low-sodium soy sauce
- ¼ cup water
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup
- 1 tablespoon sesame oil
- 2 garlic cloves minced
- 1 tablespoon fresh ginger minced
- ½ teaspoon red pepper flakes
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
For the Stir-Fry:
- 2 tablespoons vegetable oil
- 3 scallions thinly sliced (separate green and white parts)
- 2 bell peppers diced into 1/2-inch pieces
- 1 pound broccoli trimmed and cut into small florets
- 4 ounces snow peas about 1 heaping cup
- 1 ½ cups cooked brown rice
Instructions
- Prepare the Tofu – Press and Cube: Begin by draining the tofu and gently patting it dry with a paper towel. Wrap the tofu block in a clean, dry paper towel and place a heavy pan or cutting board on top. Let it rest for at least 15 minutes to remove excess water—this step ensures the tofu crisps up beautifully when cooked. Once pressed, cut the tofu into uniform 1/2-inch cubes for even cooking.
- Mix the Sauce – Combine Flavors: In a small bowl, whisk together 1/3 cup low-sodium soy sauce, 1/4 cup water, 1 tablespoon rice vinegar, 1 tablespoon maple syrup, and 1 tablespoon sesame oil. Add the minced garlic, freshly grated ginger, 1/2 teaspoon red pepper flakes, 1/2 teaspoon kosher salt, and 1/4 teaspoon black pepper. Stir until fully combined. This sauce balances savory, sweet, and slightly spicy flavors to coat the tofu and vegetables.
- Cook the Tofu – Brown to Perfection: Heat 1 tablespoon vegetable oil in a large nonstick skillet over medium-high heat. Once shimmering, carefully add the tofu cubes in a single layer, avoiding overcrowding. Cook each side for 1–2 minutes until golden brown and slightly crisp. Pour 1/4 cup of the prepared sauce over the tofu, stirring gently to coat. Allow the sauce to bubble and reduce slightly, infusing the tofu with flavor. Remove the tofu from the skillet and set aside on a plate.
- Sauté Aromatics – Build the Base: Add the remaining 1 tablespoon of vegetable oil to the now-empty skillet and swirl to coat. Add the white portions of the scallions and sauté for 1 minute until they soften and release their fragrance. This step creates a flavorful foundation for the vegetables.
- Cook the Bell Peppers – Add Color and Sweetness: Add the diced bell peppers to the skillet. Sauté for about 2 minutes, stirring occasionally, until the edges start to soften but the peppers remain bright and crisp. The peppers add natural sweetness and vibrant color to the stir-fry.
- Steam the Broccoli – Keep it Tender-Crisp: Next, add the broccoli florets. Continue cooking for 2 minutes, stirring frequently, to ensure even heat distribution. The goal is to have the broccoli tender yet slightly crisp, retaining its bright green color and essential nutrients.
- Add Snow Peas – Finish the Vegetables: Toss in the snow peas and sauté for an additional 1–2 minutes. They should be crisp-tender, providing a satisfying crunch that contrasts with the softer vegetables and tofu.
- Combine Sauce and Ingredients – Flavor Infusion: Pour the remaining sauce over the sautéed vegetables. Stir gently and allow it to simmer for 1–2 minutes, letting the sauce coat every piece of vegetable and heat through. This step ensures the flavors meld perfectly and the sauce thickens slightly.
- Add Tofu and Rice – Complete the Stir-Fry: Return the browned tofu to the skillet and add the cooked brown rice. Fold everything together carefully, making sure the rice absorbs the sauce and the tofu is evenly coated. Continue cooking for another 2–3 minutes until the mixture is heated through and flavors are fully blended.
- Garnish and Serve – Final Touch: Sprinkle the green parts of the scallions over the stir-fry for a fresh, vibrant finish. Serve immediately while warm, enjoying a perfectly balanced, colorful, protein-packed meal.
Notes
- For the best texture, always press tofu before cooking to remove excess moisture. This prevents sogginess and ensures a crisp exterior.
- Fresh vegetables work best, as frozen vegetables tend to release water and may make the stir-fry watery.
- Adjust the red pepper flakes according to your preferred spice level. You can also substitute with sriracha or chili garlic sauce for a bolder flavor.
- Use a nonstick skillet or well-seasoned wok to prevent sticking, especially when browning tofu.
- If meal prepping, store rice and stir-fry separately to maintain optimal texture.
Chef’s Secrets – Cooking Like A Pro
Achieving the perfect stir-fry comes down to timing and preparation.
Cut all vegetables uniformly so they cook evenly and maintain a crisp-tender texture.
Sauté aromatics like scallions, garlic, and ginger first to build depth of flavor.
For a more robust taste, let the sauce reduce slightly before combining it with tofu and rice.
Using high heat ensures vegetables stay vibrant, and the tofu gets golden without sticking.
Finally, fold ingredients gently to avoid breaking tofu cubes.
Serving Suggestions – Pairing Ideas And Enhancements
This stir-fry pairs beautifully with simple brown rice, quinoa, or even cauliflower rice for a lower-carb option.
Garnish with sesame seeds, chopped fresh cilantro, or a drizzle of sriracha for extra flavor and visual appeal.
Serve alongside a light miso soup or a crisp cucumber salad for a well-rounded, colorful meal.
Leftovers can be enjoyed cold in a grain bowl or reheated for a quick lunch.
Storage Tips – Keep Your Stir-Fry Fresh
Store leftovers in an airtight container in the refrigerator for up to 4 days.
To maintain texture, separate rice from the vegetables if possible.
Reheat gently in a skillet with a teaspoon of oil or a splash of water to prevent drying out.
This dish can also be frozen for up to 1 month; thaw in the refrigerator overnight and reheat slowly on the stovetop for the best results.
Frequently Asked Questions
1. Can I use other proteins instead of tofu?
Absolutely! Chicken, shrimp, tempeh, or seitan work well. Cook them first in the skillet, set aside, then proceed with the vegetables and sauce as written.
2. Can I make this stir-fry gluten-free?
Yes! Use tamari or coconut aminos instead of soy sauce. Make sure any other sauces or condiments you add are certified gluten-free.
3. How do I keep vegetables crisp-tender?
Cook over high heat and avoid overcrowding the skillet. Add vegetables in stages based on their cooking time—harder vegetables like broccoli first, then softer ones like snow peas.
4. Can I prepare this dish in advance for meal prep?
Yes. Store cooked rice and stir-fry separately in airtight containers. Combine and reheat gently when ready to eat. This helps preserve texture and flavor.
5. What can I add to boost flavor without extra calories?
Fresh herbs like cilantro or basil, a splash of lime juice, or a sprinkle of chili flakes enhance flavor naturally. Roasted sesame seeds also add aroma without adding saturated fat.
