Tofu stir fry with vegetables is a delicious, nutritious, and versatile dish that brings together the satisfying crunch of stir-fried vegetables and the hearty, protein-packed tofu. With just the right balance of savory soy sauce, garlic, and ginger, this stir fry creates a flavorful dish that is perfect for a quick weeknight dinner or a healthy meal prep option.
1. Tofu Stir Fry With Vegetables Recipe
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
Prepare the Tofu
Begin by draining the tofu and pressing it to remove excess moisture. To do this, wrap the tofu in a clean kitchen towel or paper towels, and place a heavy object on top for about 15 minutes. Once pressed, cut the tofu into bite-sized cubes.
Cook the Tofu
Heat the canola or grapeseed oil in a large pan or wok over medium-high heat. Once hot, add the tofu cubes and cook for 5-7 minutes, turning them occasionally until golden brown and crispy on all sides. Remove the tofu from the pan and set it aside.
Stir-Fry the Vegetables
In the same pan, add a bit more oil if necessary. Sauté the garlic, ginger, and chili paste (or red pepper flakes) for 1-2 minutes until fragrant. Add the green onions (reserving some for garnish), and cook for another 2-3 minutes.
Add the Spinach and Sauce
Stir in the baby spinach and cook until it wilts, which should take about 2 minutes. Then, add 2 tablespoons of soy sauce and stir to combine. If you prefer a stronger flavor, feel free to add more soy sauce to taste.
Combine Tofu and Sesame Oil
Return the crispy tofu to the pan and pour in the sesame oil. Stir to combine all ingredients and coat the tofu in the sauce.
Finish and Garnish
Once everything is evenly mixed and heated through, sprinkle the toasted sesame seeds and remaining green onions over the top. Serve hot and enjoy!
2. Tips for Perfect Tofu Stir Fry With Vegetables
To ensure your tofu stir fry turns out perfectly every time, follow these tips:
Use Extra-Firm Tofu: Extra-firm tofu is ideal for stir-fries because it holds its shape and texture during cooking. Avoid silken or firm tofu, as they tend to break apart easily and don’t achieve the same texture when stir-fried.
Press the Tofu: Pressing the tofu before cooking is essential for achieving the right texture. Removing excess moisture allows the tofu to crisp up and absorb more of the flavors from the sauce.
Get the Pan Hot: Ensure your pan or wok is hot before adding the tofu. A hot pan will help the tofu brown and become crispy rather than soggy.
Don’t Overcrowd the Pan: If you’re making a large batch, cook the tofu in batches to avoid overcrowding the pan. Overcrowding can cause the tofu to steam instead of fry, resulting in a less crispy texture.
Add the Vegetables in Stages: To ensure that all the vegetables are cooked properly, add them in stages based on their cooking times. For example, add heartier vegetables like bell peppers and carrots first, followed by quicker-cooking vegetables like spinach or bok choy.
3. Recipe Variations
This tofu stir fry is highly customizable, and you can easily modify it to suit your tastes or dietary preferences. Here are a few variations to consider:
Add More Vegetables: Feel free to throw in any vegetables you have on hand. Bell peppers, broccoli, carrots, snow peas, and baby corn all work well in a stir fry. Simply adjust the cooking time based on how long each vegetable needs to become tender.
Use Different Sauces: Swap the soy sauce for tamari to make the dish gluten-free. You can also try using coconut aminos for a milder flavor or add a dash of peanut butter for a creamy, nutty sauce.
Make it Spicy: If you love spice, increase the amount of chili paste or red pepper flakes. Alternatively, add sliced fresh chili peppers or a drizzle of sriracha sauce for an extra kick.
Add Cashews or Peanuts: For added crunch and flavor, toss in a handful of roasted cashews or peanuts just before serving. This will give the dish an additional layer of texture and a nutty finish.
Make it Sweet: If you enjoy sweet and savory combinations, add a spoonful of maple syrup, agave, or a bit of brown sugar to the sauce to balance out the salty soy sauce.
4. Serving Suggestions
This tofu stir fry with vegetables is a versatile dish that can be served in many ways:
Serve Over Rice: The most classic way to enjoy tofu stir fry is by serving it over a bed of steamed rice. Jasmine rice, brown rice, or even quinoa would all make great bases for the stir fry.
Pair with Noodles: For a heartier meal, serve the tofu stir fry with your favorite noodles, such as soba, rice noodles, or even whole-wheat spaghetti. The stir fry sauce pairs wonderfully with noodles.
As a Standalone Dish: If you prefer a lighter meal, serve the stir fry as is, with no additional grains or noodles. The tofu and vegetables are filling on their own and make a delicious, healthy meal.
Wrap in Lettuce: For a low-carb option, try wrapping the stir-fried tofu and vegetables in large lettuce leaves. This creates a fresh and crunchy wrap that is perfect for a light lunch or appetizer.
Tofu stir fry with vegetables is a quick and easy meal that is packed with flavor and nutrition. By using extra-firm tofu, fresh garlic and ginger, and a flavorful stir-fry sauce, this dish becomes a satisfying meal that can be customized to suit your tastes.
The beauty of this recipe lies in its versatility; you can add any vegetables or protein options you like, making it a great option for meal prep or a weeknight dinner.
