Veggie Stir-Fry with Tofu
Vegan Veggie Stir-Fry with Tofu
Crispy tofu, rainbow vegetables and a glossy sweet-and-spicy sauce — fully vegan, 35 minutes, one wok
This veggie stir-fry with tofu is the weeknight dinner that never fails. Crispy golden tofu cubes, broccoli, green beans, peppers and carrots — all glossed in a sweet-and-spicy sauce that clings to everything.
Thirty-five minutes, one wok, and it's faster than takeout. Serve it over rice or noodles and dinner's done.
Why you'll love this stir-fry
- 15g plant protein per serving — properly filling
- Crispy tofu with a glossy, clingy sauce
- Rainbow vegetables — broccoli, beans, peppers, carrots
- 35 minutes, one wok, faster than takeout
- Fully vegan, endlessly customizable
- Meal-prep friendly — holds up in the fridge
Health notes
- Tofu: Complete plant protein with iron and calcium.
- Broccoli: Vitamin C, K and sulforaphane — a stir-fry staple.
- Green beans: Fiber and crunch that survive the wok.
- Carrots & peppers: Beta-carotene and vitamin C in every colorful bite.
- Ginger & garlic: The flavor backbone — and genuinely good for you.
Key element — press and coat the tofu
Fifteen minutes under weight, then a dusting of cornstarch. That's the difference between soggy cubes and crispy-edged tofu the sauce can actually cling to. Wet tofu never browns — it steams.
Ingredients
Tofu
- 14 oz extra-firm tofu, pressed and cut into 1-inch cubes
- 2 Tbsp cornstarch
- ½ tsp salt
- 2 Tbsp neutral oil (avocado or sunflower), for frying
Vegetables
- 2 cups broccoli florets
- 1½ cups green beans, trimmed and halved
- 1 red bell pepper, sliced
- 2 carrots, cut into matchsticks
- 1 small onion, sliced
- 3 cloves garlic, minced
- 1 Tbsp grated fresh ginger
- 2 scallions, sliced, for serving
Sauce & swaps
- ⅓ cup low-sodium soy sauce
- 2 Tbsp sweet chili sauce
- 1 Tbsp maple syrup
- 1 Tbsp rice vinegar
- 1 tsp toasted sesame oil
- 1 tsp cornstarch + 2 Tbsp water (slurry)
- Tempeh: Swap tofu for cubed tempeh — same method, 5 extra minutes of frying.
- Gluten-free: Tamari replaces the soy sauce 1:1.
- Less heat: Halve the sweet chili or swap for tomato-based sweet sauce.
- More veg: Snap peas, mushrooms, zucchini and baby corn all welcome.
Instructions
| 1 | Press the tofu. Wrap the tofu in a clean towel, set a heavy skillet on top, and press 15 minutes. Cut into 1-inch cubes. |
| 2 | Fry the tofu. Toss the cubes with cornstarch and salt. Heat the oil in a wok over medium-high and fry the tofu, turning occasionally, until golden on most sides — 6–8 minutes. Transfer to a plate. |
| 3 | Stir-fry the vegetables. In the same wok, add the carrots and broccoli first — 2 minutes. Then the green beans, pepper and onion — 3 minutes more. Add the garlic and ginger for the last 30 seconds. Vegetables should be bright and crisp-tender. |
| 4 | Whisk the sauce. Stir the soy sauce, sweet chili, maple syrup, rice vinegar and sesame oil together. Mix the cornstarch slurry separately. |
| 5 | Combine and glaze. Return the tofu to the wok. Pour in the sauce, then the slurry, and toss 1–2 minutes until everything is glossy and coated. |
| 6 | Serve. Shower with sliced scallions and serve immediately over rice or noodles. |
Pro tips
- Don't skip the press — wet tofu steams instead of browning.
- Cook vegetables by density: carrots and broccoli first, peppers last.
- Don't crowd the wok — sear in batches if it's small.
- Sauce goes in last and briefly — 1–2 minutes is plenty.
- Leftovers re-crisp best in a hot, dry skillet.
Nutrition
| Nutrient | Per serving |
|---|---|
| Calories | 260 |
| Protein | 15g |
| Net carbohydrates | 20g |
| Total carbohydrates | 24g |
| Fiber | 4g |
| Total fat | 14g |
| Sodium | 620mg |
Estimates based on tofu, mixed vegetables, soy sauce and sweet chili. Rice or noodles not included. Exact macros vary with brands and portions.
Variations
Peanut
Whisk 2 Tbsp peanut butter into the sauce — creamy, nutty, irresistible.
Teriyaki
Swap the sauce for teriyaki (soy, mirin, sugar, ginger) — sweeter, Japanese-leaning.
No-chili garlic ginger
Drop the sweet chili, double the ginger and garlic — clean and bright.
With noodles
Toss with cooked rice noodles instead of serving over rice — weeknight upgrade.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 3 days | Tofu softens — still tasty; re-crisp in a skillet |
| Freezer | Not recommended | Vegetables go watery; the texture suffers |
| Make ahead | Day-of | Press and cube the tofu, mix the sauce; cook fresh at serving time |
Comments
No comments yet. Be the first!