Tofu Stir Fry

5 from 2 votes

This easy Tofu Stir Fry will turn even the biggest skeptic into a tofu lover. Made with simple ingredients in under 30 minutes, this vegan recipe is perfect as a protein-packed weeknight dinner or for meal prep. The best part? You can easily customize it to suit your cravings!

Prep Time15

Cook Time15

Total Time30

Course: Dinner, Lunch, Main Course

Cuisine: Gluten-free, High Protein, Low carb, Vegan, Vegetarian

Keyword: broccoli, tofu

Servings: servings

Ingredients

For Sauce

2 tbsp water
1 ½ tbsp soy sauce low sodium
½ tbsp sesame oil or olive oil
1 tsp maple syrup or honey

For Crispy Tofu

16 oz (450 g) extra firm tofu
2 tbsp soy sauce low sodium
1 tbsp avocado oil or olive oil
1 ½ tbsp cornstarch
⅓ to ½ tsp chili flakes optional for spicy tofu

For Vegetable Stir Fry

2 cups (200 g) broccoli florets sliced
1 medium carrots thinly sliced
2 garlic cloves finely minced
1 tsp ginger grated
2 tbsp water

Instructions

Prepare Tofu

Drain the tofu, then slice into slabs before pressing. Wrap the tofu slabs in a clean kitchen towel, place on a clean flat surface such as a cutting board, and put a heavy object (like a skillet) on top for 10-15 minutes to remove excess water. Dice it into cubes, then place them in a medium size bowl.
Sprinkle the tofu with cornstarch and gently toss using a rubber spatula or your hands. Add soy sauce, salt and seasonings, then mix until all cubes are fully coated.
Heat oil in a pan over medium heat. Add the tofu and cook for 4-5 minutes per side until golden brown. Remove and set aside.

Stir-Fry Vegetables

In the same pan, add a bit more oil if needed. Sauté garlic and ginger for 30 seconds until fragrant, then add carrots and broccoli. Stir-fry for 3-4 minutes until the vegetables are tender-crispy.
In a small bowl, mix soy sauce with water, sesame oil and maple syrup - if desired add a pinch of chili powder for a spicier stir fry. Pour the sauce into the pan with the veggies.

Assemble Stir-fry

Add the cooked tofu back to the skillet, then stir well and let everything cook for 1-2 minutes until the sauce thickens slightly. Be gentle when mixing, or the tofu may break.
Serve over a bowl of rice or with noodles, sprinkled with sesame seeds and chopped green onions if desired.

Notes

Storage directions

To meal prep: Cook a batch in advance and portion into meal prep containers with rice or noodles for easy, grab-and-go meals.
To store: Store leftovers in an airtight container for up to 4 days in the fridge. Reheat in a pan over medium heat or microwave.
To freeze: Freeze tofu and veggies separately in freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating.

Nutritional values

Nutritional values are estimates provided per serving and may vary based on ingredient brands and portion sizes. Calculations do not include rice or additional sides.

Nutrition