Veggie Stir-Fry with Tofu

ByHannah Peterson

Veggie Stir-Fry with Tofu

(Quick, Healthy & Flavor-Packed)

This Veggie Stir-Fry with Tofu is loaded with crisp fresh vegetables, golden pan-seared tofu, and a simple savory stir-fry sauce that comes together in minutes. It’s the ultimate quick vegan dinner recipe — healthy, satisfying, and better than takeout.

Perfect for busy weeknights, meal prep, or when you want something vibrant and nourishing without spending hours in the kitchen.

Why You’ll Love This Veggie Stir-Fry

  • 100% vegan and dairy-free
  • High in plant-based protein
  • Ready in under 30 minutes
  • Customizable with any vegetables
  • Great for meal prep

Ingredients

For the Tofu

  • 1 block (14 oz) extra-firm tofu, pressed and cubed
  • 1 tbsp cornstarch
  • 1 tbsp soy sauce
  • 1 tbsp oil (or use air fryer for oil-free option)

Vegetables

  • 1 cup broccoli florets
  • ½ cup green beans
  • 1 red bell pepper, sliced
  • 1 carrot, thinly sliced
  • 2 green onions, chopped
  • 2 cloves garlic, minced
  • 1 tsp fresh ginger, grated

Stir-Fry Sauce

  • 3 tbsp soy sauce or tamari
  • 1 tbsp maple syrup
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 tsp cornstarch + 2 tbsp water (slurry)

How to Make Veggie Stir-Fry with Tofu

  1. Crisp the tofu
    Toss tofu with soy sauce and cornstarch. Pan-fry until golden and crispy. Set aside.
  2. Cook vegetables
    In the same pan, sauté garlic and ginger. Add vegetables and stir-fry for 4–6 minutes until crisp-tender.
  3. Add sauce
    Stir together sauce ingredients and pour into pan. Simmer until slightly thickened.
  4. Combine & serve
    Add tofu back in and toss to coat. Garnish with green onions and sesame seeds.

Serve over rice, quinoa, or noodles.

Tips for the Best Stir-Fry

  • Press tofu well for maximum crispiness
  • Cook veggies over high heat
  • Don’t overcrowd the pan
  • Prep all ingredients before starting (stir-fry cooks fast!)

Variations

  • Spicy version (add chili garlic sauce)
  • Peanut sauce tofu stir-fry
  • Low-carb version (serve over cauliflower rice)
  • Oil-free (bake or air fry tofu)

Storage & Meal Prep

  • Store in fridge up to 4 days
  • Reheats beautifully
  • Great for weekly lunch bowls

Perfect For

  • Quick vegan weeknight dinners
  • Healthy meal prep
  • Plant-based high-protein meals
  • Takeout-style homemade recipes

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