Tofu & Vegetable Stir-Fry – Quick, Colorful, and Satisfying

If you’re looking for a weeknight meal that’s fast, flavorful, and full of color, this tofu and vegetable stir-fry hits the spot. It’s the kind of dish that tastes like takeout but feels better because you made it yourself. The tofu turns crisp and golden, the vegetables stay bright and crunchy, and the sauce is sweet, savory, and just a little sticky.

Everything cooks in one pan and comes together in under 30 minutes. Serve it over rice or noodles, and you’ve got a balanced dinner that everyone can enjoy.

Tofu & Vegetable Stir-Fry - Quick, Colorful, and Satisfying

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

• 14 oz (400 g) extra-firm tofu, drained and pressed
• 2 tablespoons cornstarch (for coating the tofu)
• 2–3 tablespoons neutral oil (like avocado, canola, or peanut oil)
• 1 red bell pepper, sliced
• 2 cups broccoli florets
• 1 cup snap peas, trimmed (or green beans)
• 1 medium carrot, thinly sliced on a bias
• 3 green onions, sliced (whites and greens separated)
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground)
• 1 tablespoon sesame oil (for finishing)
• Sesame seeds, for garnish (optional)
• 1/4 cup low-sodium soy sauce (or tamari for gluten-free)
• 2 tablespoons rice vinegar
• 1–2 tablespoons honey or maple syrup (to taste)
• 1 tablespoon hoisin or vegetarian oyster sauce (optional, for depth)
• 1/3 cup water or vegetable broth
• 1–2 teaspoons cornstarch (for thickening)
• Red pepper flakes or sriracha, to taste

Method

 

1. Press the tofu. Wrap the tofu block in a clean kitchen towel and place something heavy on top for 10–15 minutes. This removes excess moisture and helps it crisp.
2. Make the sauce. In a small bowl, whisk soy sauce, rice vinegar, honey or maple, hoisin (if using), water, cornstarch, and a pinch of red pepper flakes. Set aside. The cornstarch will thicken the sauce later.
3. Prep the vegetables. Slice the bell pepper, trim the snap peas, cut the broccoli into small florets, and slice the carrot and green onions. Keep the green onion greens for garnish.
4. Cube and coat the tofu. Cut the pressed tofu into 1-inch cubes. Toss gently with 2 tablespoons cornstarch until evenly coated. This creates a light crust that crisps up in the pan.
5. Heat the pan. Set a large skillet or wok over medium-high heat. Add 1–2 tablespoons oil and let it get hot until it shimmers.
6. Crisp the tofu. Add tofu in a single layer. Cook 2–3 minutes per side, turning until all sides are golden and crisp. Transfer to a plate and keep nearby.
7. Stir-fry the vegetables. Add another teaspoon of oil if the pan looks dry. Add broccoli and carrots first; cook 2 minutes, stirring. Add bell pepper, snap peas, and the white parts of the green onions; cook 2–3 minutes more. You want tender-crisp, not soft.
8. Add aromatics. Push the veggies to the sides. Add garlic and ginger to the center with a splash of oil. Cook 30 seconds until fragrant, then toss everything together.
9. Sauce it up. Whisk the sauce (cornstarch settles), then pour it into the pan. Stir as it bubbles and thickens, about 30–60 seconds.
10. Return the tofu. Add the crispy tofu back in and toss to coat in the sauce. Turn off heat. Drizzle with sesame oil for a toasty finish.
11. Finish and serve. Top with green onion greens and sesame seeds. Serve hot over rice or noodles. Add a squeeze of lime if you like brightness.

What Makes This Special

This stir-fry is all about contrast: crispy tofu, tender veggies, and a glossy sauce that ties it all together. It’s flexible, so you can use whatever vegetables you have—broccoli, bell peppers, snap peas, even carrots.

The sauce is simple but full of flavor, with soy, ginger, garlic, and a touch of honey or maple for balance. It’s also friendly for different diets: easily vegan, gluten-free if you use tamari, and packed with plant protein. Most of all, it’s the kind of recipe you’ll actually make on a busy night.

Ingredients

• 14 oz (400 g) extra-firm tofu, drained and pressed
• 2 tablespoons cornstarch (for coating the tofu)
• 2–3 tablespoons neutral oil (like avocado, canola, or peanut oil)
• 1 red bell pepper, sliced
• 2 cups broccoli florets
• 1 cup snap peas, trimmed (or green beans)
• 1 medium carrot, thinly sliced on a bias
• 3 green onions, sliced (whites and greens separated)
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground)
• 1 tablespoon sesame oil (for finishing)
• Sesame seeds, for garnish (optional)

For the sauce:

• 1/4 cup low-sodium soy sauce (or tamari for gluten-free)
• 2 tablespoons rice vinegar
• 1–2 tablespoons honey or maple syrup (to taste)
• 1 tablespoon hoisin or vegetarian oyster sauce (optional, for depth)
• 1/3 cup water or vegetable broth
• 1–2 teaspoons cornstarch (for thickening)
• Red pepper flakes or sriracha, to taste

To serve: Steamed rice or cooked noodles, lime wedges (optional)

Step-by-Step Instructions

1. Press the tofu. Wrap the tofu block in a clean kitchen towel and place something heavy on top for 10–15 minutes.

   This removes excess moisture and helps it crisp.

2. Make the sauce. In a small bowl, whisk soy sauce, rice vinegar, honey or maple, hoisin (if using), water, cornstarch, and a pinch of red pepper flakes. Set aside. The cornstarch will thicken the sauce later.
3. Prep the vegetables. Slice the bell pepper, trim the snap peas, cut the broccoli into small florets, and slice the carrot and green onions.

   Keep the green onion greens for garnish.

4. Cube and coat the tofu. Cut the pressed tofu into 1-inch cubes. Toss gently with 2 tablespoons cornstarch until evenly coated. This creates a light crust that crisps up in the pan.
5. Heat the pan. Set a large skillet or wok over medium-high heat.

   Add 1–2 tablespoons oil and let it get hot until it shimmers.

6. Crisp the tofu. Add tofu in a single layer. Cook 2–3 minutes per side, turning until all sides are golden and crisp. Transfer to a plate and keep nearby.
7. Stir-fry the vegetables. Add another teaspoon of oil if the pan looks dry.

   Add broccoli and carrots first; cook 2 minutes, stirring. Add bell pepper, snap peas, and the white parts of the green onions; cook 2–3 minutes more. You want tender-crisp, not soft.

8. Add aromatics. Push the veggies to the sides.

   Add garlic and ginger to the center with a splash of oil. Cook 30 seconds until fragrant, then toss everything together.

9. Sauce it up. Whisk the sauce (cornstarch settles), then pour it into the pan. Stir as it bubbles and thickens, about 30–60 seconds.
10. Return the tofu. Add the crispy tofu back in and toss to coat in the sauce.

    Turn off heat. Drizzle with sesame oil for a toasty finish.

11. Finish and serve. Top with green onion greens and sesame seeds. Serve hot over rice or noodles.

    Add a squeeze of lime if you like brightness.

How to Store

• Refrigerator: Store leftovers in an airtight container for up to 4 days. The tofu will soften a bit but still tastes great.
• Reheat: Warm in a skillet over medium heat with a splash of water to loosen the sauce. Microwave works too, but the pan brings back some texture.
• Freezer: Not ideal.

  The veggies can turn mushy and the sauce can separate. If you must freeze, reheat gently and add a fresh splash of soy and vinegar.

• Meal prep tip: Keep the sauce in a separate small jar and cook tofu/veggies fresh for best texture.

Why This is Good for You

High in plant protein: Tofu provides complete protein, helping you feel full and energized. It’s also low in saturated fat.

The vegetables add fiber, which supports digestion and steady energy.

Micronutrient rich: Broccoli brings vitamin C and K, carrots offer beta carotene, and peppers add antioxidants. You get a colorful range of nutrients in one bowl.

Balanced meal: With protein, fiber, and complex carbs (if served with rice or noodles), this dish supports stable blood sugar and satisfies without heaviness.

What Not to Do

• Don’t skip pressing the tofu. Extra moisture prevents crisping and makes the sauce watery.
• Don’t overcrowd the pan. If the tofu or veggies are piled up, they steam instead of sear. Cook in batches if needed.
• Don’t overcook the vegetables. Soft, dull veggies lose flavor and nutrients.

  Pull them while they’re still bright and crisp.

• Don’t add the sauce too early. Thickened sauce can burn if cooked for too long. Pour it in near the end.
• Don’t forget to taste. Adjust salt, sweetness, and heat at the end. A splash of soy or a squeeze of lime can wake everything up.