Tofu Stir Fry
This tofu stir fry is perfect for a quick weeknight meal or a simple lunch. I like to serve mine over rice or noodles, but you can skip that if you’re going low-carb. It’s also a great way to sneak more veggies into your meals without it feeling like a chore.
Equipment
- Non-stick skillet or wok
- Tofu press or heavy object
- Mixing Bowls
- Spatula or tongs
- Grater or Microplane
- Measuring Spoons and Cups
Ingredients
For the Stir Fry:
- 1 block 14 oz extra-firm tofu
- 2 tablespoons cornstarch
- 2 tablespoons oil vegetable or sesame oil works great
- 1 red bell pepper sliced
- 1 yellow bell pepper sliced
- 1 cup broccoli florets
- 1 medium carrot sliced thin
- 1/2 cup snap peas
- 2 cloves garlic minced
- 1 teaspoon fresh ginger grated (or 1/2 tsp ground ginger)
For the Sauce:
- 1/4 cup soy sauce low sodium if preferred
- 1 tablespoon rice vinegar
- 1 tablespoon hoisin sauce or oyster sauce if not vegan
- 1 tablespoon maple syrup or honey
- 1 teaspoon sesame oil
- 1/2 teaspoon red pepper flakes optional, for heat
- 1 tablespoon cornstarch + 2 tablespoons water to thicken
For Serving:
- Cooked rice or noodles
- Sesame seeds and chopped green onions optional, for garnish
Instructions
Step 1: Press and Prep the Tofu
- Remove the tofu from the package and drain the water.
- Place the tofu block between two clean kitchen towels and put something heavy on top (like a skillet or a few books).
- Let it press for at least 15 minutes to remove as much moisture as possible.
- Pro Tip: The drier the tofu, the crispier it gets when pan-fried. Don’t skip this step!
Step 2: Cut and Coat the Tofu
- After pressing, cut the tofu into bite-sized cubes (about 1-inch pieces).
- In a bowl, toss the tofu cubes with 2 tablespoons of cornstarch until they’re evenly coated.
- Pro Tip: Use your hands or a spoon to gently toss. Be careful not to break the tofu.
Step 3: Cook the Tofu
- Heat 1 tablespoon of oil in a non-stick skillet or wok over medium heat.
- Add the tofu pieces in a single layer. Let them cook without stirring for 3–4 minutes until the bottoms are golden and crispy.
- Flip the pieces gently and cook each side until all sides are crispy and browned.
- Remove tofu from the pan and set aside on a plate.
- Pro Tip: Don’t overcrowd the pan—cook in batches if needed so the tofu crisps up instead of steaming.
Step 4: Cook the Veggies
- In the same pan, add another tablespoon of oil.
- Add the garlic and ginger, and stir for about 30 seconds until fragrant.
- Toss in the sliced carrots and broccoli. Stir-fry for 2–3 minutes.
- Add bell peppers and snap peas. Continue to stir-fry for another 3–4 minutes until veggies are just tender but still crisp.
- Pro Tip: Add a splash of water if the veggies start to stick or cook too slowly.
Step 5: Make and Add the Sauce
- In a small bowl, whisk together soy sauce, hoisin sauce, rice vinegar, maple syrup (or honey), sesame oil, and red pepper flakes.
- In another small cup, mix the cornstarch with water to make a slurry.
- Pour the sauce into the pan with the veggies and bring it to a light simmer.
- Slowly pour in the cornstarch slurry while stirring constantly. Let it cook for 1–2 minutes until the sauce thickens.
- Pro Tip: Whisk the slurry right before adding it—cornstarch settles fast!
Step 6: Add Tofu and Finish
- Gently add the cooked tofu back into the pan and stir to coat it with the sauce.
- Let everything cook together for another 1–2 minutes so the tofu soaks up the flavor.
- Remove from heat and serve hot over rice or noodles.
- Garnish with sesame seeds and chopped green onions if you like.
Notes
Nutritional Value (Per Serving)
- Calories: ~280–320 kcal
- Protein: ~14–18g
- Fat: ~14g
- Carbohydrates: ~25g
- Fiber: ~4–6g
- Sugar: ~6–8g
- Sodium: ~700–900mg
The nutritional information provided on this website is an estimate only and is intended for general guidance. We cannot guarantee its accuracy and recommend consulting a qualified healthcare professional or registered dietitian for personalized nutrition advice.