Tofu Stir Fry Recipe
Tofu stir fry is a vibrant and versatile dish, perfect for any weeknight meal or a healthy lunch. It blends the rich flavors of crispy tofu with colorful, tender vegetables, all coated in a savory sauce that makes each bite satisfying. The simplicity of this recipe is one of its greatest appeals—you can whip it up in under 30 minutes, yet it feels like a hearty, restaurant-quality meal. The best part? It’s endlessly adaptable. Whether you’re vegan, vegetarian, or simply trying to incorporate more plant-based meals into your diet, this recipe ticks all the right boxes. It offers a balance of flavors and textures while packing in a variety of nutritious vegetables.
Ingredients Overview
The success of a great tofu stir fry starts with fresh, high-quality ingredients. A combination of tofu, a blend of vegetables, and a delicious sauce creates layers of flavor that make this dish truly irresistible. Extra-firm tofu is the star ingredient—its dense texture holds up well to frying and absorbs the flavors of the sauce beautifully. Opting for low-sodium soy sauce and sesame oil keeps the dish balanced without overpowering the natural taste of the vegetables.
When it comes to the veggies, variety is key. String beans, broccoli, and carrots provide a mix of crunchy textures, while red bell peppers and green onions bring a pop of color and sweetness. It’s important to choose firm, fresh produce, ensuring the vegetables retain their bite during stir-frying. Each ingredient contributes its own unique flavor, creating a harmonious medley in every bite. Don’t forget the sauce—it’s the finishing touch that ties everything together. With soy sauce, sesame oil, water, brown sugar, and cornstarch, you can adjust the balance of salty and sweet to suit your preferences.
Step-by-Step Preparation
The first step in creating the perfect tofu stir fry is preparing the tofu. Start by bringing a pot of salted water to a boil, then simmer the tofu for a couple of minutes. This step helps firm up the tofu, especially if you’re using frozen tofu, which absorbs more flavor than fresh. After draining the tofu, it’s crucial to press out any excess water. Gently squeeze it with paper towels, or if you’re working with frozen tofu, press with firmer pressure to remove as much liquid as possible. This ensures a crispier texture when frying.
Once the tofu is prepped, cut it into bite-sized pieces. Toss it with soy sauce, sesame oil, and a dash of black pepper, allowing the tofu to soak in these flavors. Finally, coat the tofu with cornstarch. This is the key to achieving that irresistible crispy exterior during frying.
Next, prepare the vegetables by slicing and trimming them into even pieces. Aim for uniformity—this ensures the vegetables cook evenly, giving you the perfect balance of tender and crunchy in each bite. When it comes to making the sauce, whisk together soy sauce, sesame oil, water, brown sugar, and cornstarch, adjusting the sweetness or saltiness as needed to balance the flavors. This sauce is simple yet adds a depth of flavor that elevates the entire dish.
Cooking the Tofu Stir Fry
For golden and crispy tofu, heat olive oil in a large skillet over medium-high heat. Add the tofu cubes, turning them occasionally until all sides are browned and crisp. This process takes about 7 to 8 minutes, and the result is tofu that’s firm on the outside yet tender on the inside. Remove the tofu from the skillet and set it aside while you cook the vegetables.
In the same skillet, add a bit more oil, then sauté the garlic and ginger for about a minute. Their aromas will fill your kitchen, adding depth to the dish. Now, it’s time for the vegetables. Toss in the string beans, carrots, broccoli, red bell pepper, and green onions. Stir-fry the veggies for 8 to 10 minutes, just long enough for them to become tender yet still vibrant in color and crisp in texture.
Return the tofu to the skillet, then pour in the sauce. Stir everything together and let the sauce thicken as it coats the tofu and vegetables. The key is to keep the heat on medium to avoid burning the sauce while ensuring it clings to each ingredient, resulting in a dish that’s packed with flavor. Stir frequently to avoid overcooking any one ingredient and ensure a balanced texture.
Recipe Tips & Frequently Asked Questions
How to customize the recipe to suit different tastes:
Add a dash of chili flakes for spice or swap the veggies for your favorites.
Substituting ingredients:
If you’re out of soy sauce, tamari or coconut aminos make great alternatives. Not a fan of broccoli? Try snow peas or baby corn instead.
Storing leftovers and reheating:
This stir fry is great for meal prep! Store in an airtight container for up to 3 days and reheat gently to maintain the tofu’s crispness.
Time-saving tips:
Use pre-cut vegetables or frozen stir-fry mixes to cut down on prep time without sacrificing flavor.
Can I use a different type of tofu?
Silken tofu is too soft, but medium-firm tofu can be used with care. Always press out excess water.
How can I make this dish spicier?
Add chili garlic sauce or a sliced red chili to the stir-fry for extra heat.
What are the best vegetables to use in a stir fry?
Mix and match with zucchini, mushrooms, snap peas, or even bok choy.
How do I prevent tofu from sticking to the pan?
Ensure the pan is properly preheated and use enough oil. Don’t overcrowd the pan.
Can I make this recipe in advance?
Yes, but it’s best to store the tofu and vegetables separately to maintain their texture.
What to Serve With This Recipe
Tofu stir fry pairs beautifully with a variety of side dishes. For a classic option, serve it over steamed jasmine or basmati rice. For a more nutrient-dense base, quinoa provides a great alternative, adding an extra layer of texture and protein. If you prefer noodles, soba or rice noodles will soak up the sauce perfectly.
Complement this dish with light and fresh sides. A simple cucumber salad, with its crisp and cooling effect, balances out the warm, savory stir fry. For a heartier side, consider serving spring rolls filled with fresh herbs and vegetables. As for drinks, pair your tofu stir fry with a light jasmine tea or sparkling water infused with lime for a refreshing contrast.
This tofu stir fry recipe is a must-have in your weekly meal rotation. Not only is it packed with flavor and nutrition, but it’s also flexible enough to accommodate whatever you have on hand. Whether you’re looking for a quick dinner or a meal-prep-friendly option, this dish delivers every time. Feel free to experiment with the vegetables or sauce to make it your own and share the results with loved ones for a wholesome, satisfying meal.
Ingredients
For stir fry
3 Tbsp. extra-virgin olive oil, divided
Kosher salt
3 cloves garlic, minced
1 Tbsp. freshly minced ginger
8 oz. string beans, trimmed
2 small carrots, thinly sliced
1 small head broccoli, separated into florets
1 red bell pepper, deseeded and sliced
2 green onions, finely sliced
For tofu
1 (14-oz.) block extra-firm tofu, either fresh or thawed from frozen
1 Tbsp. low-sodium soy sauce
1 Tbsp. sesame oil
1/2 tsp. freshly ground black pepper
2 Tbsp. cornstarch
For sauce
2 Tbsp. low-sodium soy sauce
2 tsp. sesame oil
1/4 c. water
2 Tbsp. packed brown sugar
2 tsp. cornstarch
Instructions
Start by bringing a medium pot of salted water to a boil. Once boiling, gently simmer the tofu for about 2 minutes, or until thoroughly defrosted if using frozen tofu. Drain the tofu in a colander lined with paper towels to remove excess moisture. Once it has cooled down enough to handle, gently press and pat dry. For frozen tofu, apply firmer pressure to squeeze out additional water.
Next, cut the tofu into bite-sized cubes and place them in a medium bowl. Pour in the soy sauce, sesame oil, and black pepper, and toss until the tofu absorbs the liquids. Afterward, sprinkle the cornstarch over the tofu, ensuring an even coating.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the tofu cubes, cooking them until they are golden and crispy on all sides, which should take around 7 to 8 minutes. Season lightly with salt and pepper, then remove the tofu from the skillet and set it aside.
In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and ginger, cooking them for about 1 minute until fragrant. Toss in the string beans, sliced carrots, broccoli florets, red bell pepper slices, and green onions. Cook the vegetables, stirring occasionally, until they are tender yet still crisp, which should take approximately 8 to 10 minutes. Season with salt and pepper to taste.
In a small bowl, whisk together the soy sauce, sesame oil, water, brown sugar, and cornstarch until well combined. Return the cooked tofu to the skillet, pour the sauce over the tofu and vegetables, and stir everything together. Cook for an additional 2 minutes, or until the sauce has thickened slightly and coats the stir fry evenly.
Serve the tofu stir fry hot, ensuring every bite is packed with flavor.
Tofu Stir Fry Recipe
Ingredients
For stir fry
- 3 Tbsp. extra-virgin olive oil divided
- Kosher salt
- 3 cloves garlic minced
- 1 Tbsp. freshly minced ginger
- 8 oz. string beans trimmed
- 2 small carrots thinly sliced
- 1 small head broccoli separated into florets
- 1 red bell pepper deseeded and sliced
- 2 green onions finely sliced
For tofu
- 1 14-oz. block extra-firm tofu, either fresh or thawed from frozen
- 1 Tbsp. low-sodium soy sauce
- 1 Tbsp. sesame oil
- 1/2 tsp. freshly ground black pepper
- 2 Tbsp. cornstarch
For sauce
- 2 Tbsp. low-sodium soy sauce
- 2 tsp. sesame oil
- 1/4 c. water
- 2 Tbsp. packed brown sugar
- 2 tsp. cornstarch
Instructions
- Start by bringing a medium pot of salted water to a boil. Once boiling, gently simmer the tofu for about 2 minutes, or until thoroughly defrosted if using frozen tofu. Drain the tofu in a colander lined with paper towels to remove excess moisture. Once it has cooled down enough to handle, gently press and pat dry. For frozen tofu, apply firmer pressure to squeeze out additional water.
- Next, cut the tofu into bite-sized cubes and place them in a medium bowl. Pour in the soy sauce, sesame oil, and black pepper, and toss until the tofu absorbs the liquids. Afterward, sprinkle the cornstarch over the tofu, ensuring an even coating.
- Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the tofu cubes, cooking them until they are golden and crispy on all sides, which should take around 7 to 8 minutes. Season lightly with salt and pepper, then remove the tofu from the skillet and set it aside.
- In the same skillet, add the remaining tablespoon of olive oil. Stir in the minced garlic and ginger, cooking them for about 1 minute until fragrant. Toss in the string beans, sliced carrots, broccoli florets, red bell pepper slices, and green onions. Cook the vegetables, stirring occasionally, until they are tender yet still crisp, which should take approximately 8 to 10 minutes. Season with salt and pepper to taste.
- In a small bowl, whisk together the soy sauce, sesame oil, water, brown sugar, and cornstarch until well combined. Return the cooked tofu to the skillet, pour the sauce over the tofu and vegetables, and stir everything together. Cook for an additional 2 minutes, or until the sauce has thickened slightly and coats the stir fry evenly.
- Serve the tofu stir fry hot, ensuring every bite is packed with flavor.