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Meatless Mondays: Vegetable Stir-Fry with Tofu

Updated: Jun 15

This vegetable stir-fry with tofu is a quick, healthy, and flavorful meal that's perfect for busy weeknights. Packed with colorful veggies and protein-rich tofu, it's a delicious way to enjoy a balanced meal.


  • For the Stir-Fry:

  • 1 block (14 oz) firm tofu, pressed and cubed

  • 2 tablespoons vegetable oil, divided

  • 1 large bell pepper, sliced

  • 1 large carrot, julienned or thinly sliced

  • 1 broccoli crown, cut into small florets

  • 1 zucchini, sliced

  • 1 cup snap peas or snow peas

  • 1 small onion, sliced

  • 3 garlic cloves, minced

  • 1-inch piece of ginger, grated

  • 2 green onions, chopped (for garnish)

  • Sesame seeds (for garnish)

  • For the Sauce:

  • 1/4 cup soy sauce (or tamari for gluten-free)

  • 2 tablespoons hoisin sauce

  • 1 tablespoon rice vinegar

  • 1 tablespoon sesame oil

  • 1 tablespoon cornstarch mixed with 2 tablespoons water (optional, for thickening)

  • 1 teaspoon sriracha or chili sauce (optional, for heat)

  • 1 tablespoon maple syrup or honey (optional, for sweetness)


  1. Prepare the Tofu:

  • Press the tofu to remove excess water. You can do this by wrapping the tofu block in a clean kitchen towel and placing a heavy object on top for about 15-20 minutes.

  • Cut the pressed tofu into bite-sized cubes.

  1. Make the Sauce:

  • In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, sesame oil, and optional sriracha and maple syrup/honey.

  • If you prefer a thicker sauce, mix the cornstarch with water and add to the sauce mixture. Set aside.

  1. Cook the Tofu:

  • Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat.

  • Add the cubed tofu and cook until golden brown on all sides, about 8-10 minutes. Remove the tofu from the pan and set aside.

  1. Stir-Fry the Vegetables:

  • In the same skillet or wok, add the remaining 1 tablespoon of vegetable oil.

  • Add the onion and cook for 2-3 minutes until it starts to soften.

  • Add the garlic and ginger, and cook for another 1-2 minutes until fragrant.

  • Add the bell pepper, carrot, broccoli, zucchini, and snap peas. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.

  1. Combine Tofu and Sauce:

  • Return the cooked tofu to the skillet with the vegetables.

  • Pour the sauce over the stir-fry and toss to coat everything evenly.

  • Cook for an additional 2-3 minutes until the sauce has thickened and everything is well combined.

  1. Serve:

  • Remove the stir-fry from heat.

  • Garnish with chopped green onions and sesame seeds.

  • Serve hot over steamed rice, quinoa, or noodles.


  • Pressing the Tofu: Pressing the tofu helps to remove excess moisture, making it easier to get a nice crispy texture when cooking.

  • Variety of Vegetables: Feel free to use any combination of vegetables you like or have on hand, such as mushrooms, bok choy, or baby corn.

  • Meal Prep: This dish can be prepared ahead of time and stored in the fridge for up to 4 days, making it a great option for meal prep.

Enjoy your homemade vegetable stir-fry with tofu, a nutritious and delicious meal that's perfect for any occasion!

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