Veggie Stir-Fry With Tofu – A Quick, Colorful Weeknight Dinner

Stir-fry is that reliable, weeknight kind of meal that never lets you down. It’s fast, flexible, and full of flavor without a lot of fuss. This veggie stir-fry with tofu leans on simple ingredients, crisp-tender vegetables, and a savory sauce that comes together in minutes.

If you’re looking for a plant-forward dish that still feels hearty, this one checks all the boxes. Keep it simple for a light dinner, or pile it over rice or noodles for something more filling.

What Makes This Special

This recipe focuses on balance: crisp vegetables, golden tofu, and a sauce that’s sweet, salty, and a little tangy. You don’t need fancy equipment—just a skillet or wok and steady heat.

It’s also a great way to clean out the fridge and use whatever vegetables you have. The tofu brings satisfying protein, while the veggies add color, texture, and freshness. Beyond taste, this stir-fry is easy to adjust.

You can make it gluten-free, spicier, or more garlicky with small tweaks. It’s one of those dishes that adapts to your cravings.

What You’ll Need

• 14 oz (400 g) extra-firm tofu, drained and pressed
• 2 tablespoons cornstarch (for coating tofu)
• 2 tablespoons neutral oil (such as avocado, canola, or peanut), plus 1 tablespoon for veggies
• 1 red bell pepper, sliced into thin strips
• 1 cup broccoli florets
• 1 small carrot, thinly sliced on a bias
• 1 small zucchini, halved and sliced
• 1 cup snap peas or snow peas
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced or grated
• 3 green onions, sliced (white and green parts separated)
• Sesame seeds (optional, for garnish)

For the sauce:

• 1/4 cup low-sodium soy sauce (use tamari for gluten-free)
• 2 tablespoons rice vinegar
• 1 tablespoon toasted sesame oil
• 1 tablespoon maple syrup or brown sugar
• 1/2 cup vegetable broth or water
• 1 tablespoon cornstarch (to thicken)
• 1/2 to 1 teaspoon chili-garlic sauce or sriracha (optional, for heat)

To serve:

• Steamed jasmine rice, brown rice, or noodles
• Lime wedges (optional)

Instructions

1. Press and prep the tofu: Wrap the tofu in a clean kitchen towel and set something heavy on top for 15–20 minutes. Cut into 1-inch cubes.

   Toss gently with 2 tablespoons cornstarch and a pinch of salt until coated.
2. Make the sauce: In a small bowl, whisk soy sauce, rice vinegar, sesame oil, maple syrup, vegetable broth, cornstarch, and chili-garlic sauce if using. Set aside near the stove.
3. Crisp the tofu: Heat 2 tablespoons oil in a large skillet or wok over medium-high heat. Add tofu in a single layer and cook 6–8 minutes, turning occasionally, until golden and crisp on most sides.

   Transfer to a plate.

4. Stir-fry the vegetables: Add 1 tablespoon oil to the pan. Toss in broccoli and carrots first; cook 2 minutes, stirring. Add bell pepper, zucchini, snap peas, and the white parts of the green onions.

   Cook 3–4 minutes until bright and just tender.

5. Add aromatics: Push veggies to the sides. Add garlic and ginger to the center and cook 30 seconds until fragrant, then mix with the vegetables.
6. Bring it together: Return tofu to the pan. Give the sauce a quick whisk and pour it in.

   Stir constantly for 1–2 minutes until the sauce thickens and glazes everything.

7. Finish and serve: Remove from heat. Sprinkle with sesame seeds and the green onion tops. Serve over rice or noodles, with lime wedges if you like a bright finish.

How to Store

Leftovers keep well in an airtight container in the fridge for up to 4 days.

Reheat in a skillet over medium heat with a splash of water to loosen the sauce and refresh the texture. You can also microwave in short bursts, stirring in between. For best results, store the cooked grains or noodles separately so they don’t soak up all the sauce.

If you want to freeze it, freeze just the tofu and sauce. Veggies can turn mushy after freezing. Reheat the tofu and sauce, then quickly stir-fry fresh vegetables and combine.

Why This Is Good for You

This stir-fry packs in fiber, antioxidants, and plant protein without feeling heavy.

Tofu brings complete protein and iron, and it’s naturally cholesterol-free. The colorful vegetables add vitamin C, vitamin A, and potassium, which support immunity and heart health. Using a quick-cook method helps preserve nutrients and keeps vegetables crisp.

The sauce uses modest sugar and relies mostly on umami and aromatics for flavor, so you get a satisfying meal with balanced nutrition.

What Not to Do

• Don’t skip pressing the tofu. Excess moisture prevents browning and leads to a soft, soggy texture.
• Don’t crowd the pan. Overcrowding steams the ingredients. Cook in batches if needed to keep everything crisp.
• Don’t add the sauce too early. Pour it in at the end so the vegetables don’t overcook while it thickens.
• Don’t use low heat. Stir-frying needs medium-high to high heat for color and quick cooking.
• Don’t forget to whisk the sauce before adding. The cornstarch settles at the bottom and needs to be re‑suspended.

Variations You Can Try

• Orange-ginger: Add 1 teaspoon orange zest and swap half the broth for orange juice. Increase ginger to 2 tablespoons for a brighter kick.
• Spicy garlic: Double the garlic, add extra chili-garlic sauce, and finish with a drizzle of chili oil.
• Peanut twist: Whisk 2 tablespoons peanut butter into the sauce and add a splash more broth to thin.

  Top with crushed peanuts.

• Basil stir-fry: Stir in a big handful of Thai basil at the very end for a fragrant, slightly peppery note.
• Low-carb: Serve over cauliflower rice or sautéed cabbage instead of grains.
• Different proteins: Swap tofu for tempeh, seitan, or a plant-based “chicken” strip. Adjust cooking time to brown well.
• Seasonal vegetables: Try asparagus and mushrooms in spring, corn and green beans in summer, or Brussels sprouts and cabbage in fall.

FAQ

How do I keep tofu from sticking to the pan?

Use a well-heated pan and enough oil to lightly coat the surface. Let the tofu sear undisturbed for a couple of minutes before turning, and use a thin spatula to flip.

A nonstick skillet or well-seasoned wok helps a lot.

Can I skip cornstarch on the tofu?

Yes, but the tofu won’t get quite as crispy. If avoiding cornstarch, try arrowroot or rice flour. Even without a coating, pressing the tofu and using high heat will improve browning.

What’s the best order to cook the vegetables?

Start with denser vegetables like carrots and broccoli, then add medium-tender ones like bell pepper and zucchini, and finish with quick-cooking snap peas.

This keeps everything crisp-tender and evenly cooked.

Is this recipe gluten-free?

It can be. Use tamari or certified gluten-free soy sauce, and check labels on chili-garlic sauce and vegetable broth. Everything else is naturally gluten-free.

How can I make the sauce less salty?

Use low-sodium soy sauce and add more broth or water to dilute slightly.

A squeeze of lime juice or a touch more maple syrup can balance saltiness without muting flavor.

Can I bake the tofu instead of pan-frying?

Yes. Toss pressed tofu with oil, cornstarch, and salt. Bake at 425°F (220°C) for 25–30 minutes, turning once, until golden and crisp.

Add it to the stir-fry at the end with the sauce.

What oil should I use for high heat?

Choose a high smoke point oil like avocado, peanut, grapeseed, or canola. Save extra-virgin olive oil for finishing, not stir-frying.

In Conclusion

Veggie stir-fry with tofu is the kind of meal that rewards you with big flavor and little effort. It’s fast, flexible, and easy to tailor to what you have on hand.

With a handful of pantry staples and fresh vegetables, you can sit down to a colorful, satisfying dinner any night of the week. Keep this formula in your back pocket, and you’ll never be far from a great, wholesome meal.