Tofu Stir Fry With Vegetables is a quick and practical meal that works perfectly for busy weeknights or easy meal prep. Everything cooks in one pan, making cleanup simple while still creating a filling homemade dinner in less than an hour.
This recipe is also flexible and easy to serve with rice, noodles, or your favorite side dishes. With simple cooking steps and everyday ingredients, Tofu Stir Fry With Vegetables is a reliable option for lunches, dinners, and make-ahead meals during the week.
1. Tofu Stir Fry With Vegetables Recipe ( Yield: 4 Servings )
Ingredients
- 2 (14-ounce) packages extra-firm tofu
- 1 tablespoon canola oil or grapeseed oil (for frying)
- 3 tablespoons low-sodium soy sauce (divided, plus additional to taste)
- 3 large garlic cloves, minced (about 1 heaping tablespoon)
- 1 small bunch green onions, finely chopped (divided)
- 1 tablespoon minced fresh ginger
- 1–2 teaspoons fresh chili paste (sambal oelek) or 1/4–1/2 teaspoon red pepper flakes
- 10 ounces baby spinach
- 2 tablespoons toasted sesame seeds
- 2 teaspoons sesame oil
Instructions
Begin by draining the tofu well. Wrap the tofu blocks in paper towels or a clean kitchen towel and place a heavy object on top for about 20 minutes to remove excess moisture. Pressing the tofu helps improve the texture and allows it to brown more easily during cooking.
Cut the tofu into bite-sized cubes. Place the cubes in a large bowl and toss them gently with 1 tablespoon of soy sauce. Let the tofu sit for a few minutes while preparing the remaining ingredients.
Heat the canola oil or grapeseed oil in a large skillet or wok over medium-high heat. Once the oil is hot, carefully add the tofu cubes in a single layer. Cook the tofu for several minutes on each side until golden brown and slightly crispy. Depending on the size of your pan, you may need to cook the tofu in batches to avoid overcrowding.
Once the tofu is browned, transfer it to a plate and set it aside temporarily.
Reduce the heat slightly and add the minced garlic, chopped ginger, and half of the green onions to the same skillet. Stir constantly for about 1 minute until fragrant. Add the chili paste or red pepper flakes and stir again to combine.
Add the baby spinach to the skillet in batches if necessary. Stir frequently as the spinach wilts down. This process should take about 3 to 4 minutes.
Return the cooked tofu to the skillet. Pour in the remaining soy sauce and gently stir everything together so the tofu becomes evenly coated with the seasonings.
Continue cooking for another 2 to 3 minutes until everything is heated through. Taste and add additional soy sauce if desired.
Remove the skillet from the heat and drizzle the sesame oil over the stir fry. Sprinkle the toasted sesame seeds and remaining green onions on top before serving.
Serve the Tofu Stir Fry With Vegetables immediately with steamed rice, brown rice, noodles, or quinoa for a complete and satisfying meal.
2. Tips for Perfect Tofu Stir Fry With Vegetables
Take time to press the tofu before cooking to remove excess moisture. This helps the tofu develop a firmer texture and prevents it from falling apart in the pan.
Cut the tofu into evenly sized cubes so everything cooks at the same speed and browns more evenly.
Make sure the skillet or wok is fully heated before adding the tofu. A hot pan helps create a better texture and keeps the tofu from sticking.
Avoid stirring the tofu too often while it cooks. Letting it sit for a few minutes on each side helps create a golden crust.
Prepare all ingredients before starting the stir fry since the cooking process moves quickly once the heat is on.
Add delicate vegetables like spinach near the end of cooking so they stay tender and do not become overcooked.
Taste the stir fry before serving and adjust the soy sauce or spice level based on your preference.
For easy meal prep, store the stir fry in individual containers with rice or noodles for quick lunches and dinners throughout the week.
3. Frequently Asked Questions
Can I add other vegetables to the stir fry?
Yes. Broccoli, bell peppers, snap peas, mushrooms, carrots, zucchini, and bok choy all work well in this recipe.
How do I store leftover tofu stir fry?
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet or microwave before serving.
Can I make this recipe less spicy?
Absolutely. Reduce the amount of chili paste or omit it completely for a milder version.
What type of tofu should I use?
Extra-firm tofu is recommended because it holds its shape best during cooking and develops a better texture when stir fried.
Can I prepare this recipe ahead of time?
Yes. You can press and cube the tofu and chop the ingredients ahead of time to make cooking faster later.
4. Nutrition Information
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 320 |
| Protein | 24g |
| Carbohydrates | 10g |
| Fat | 21g |
| Saturated Fat | 3g |
| Fiber | 4g |
| Sugar | 2g |
| Sodium | 640mg |
| Cholesterol | 0mg |
Tofu Stir Fry With Vegetables is an easy one-pan recipe that fits well into busy schedules and simple meal planning. The quick cooking time and flexible serving options make it a convenient choice for lunch, dinner, or weekly meal prep.
This recipe is also easy to customize with different vegetables, spice levels, and side dishes based on what you have available. Serve it fresh from the skillet for a simple homemade meal that is practical, filling, and easy to make any day of the week.
