Vegan Tofu Stir-Fry Healthy Recipe
You want something healthy yet actually satisfying, so this vegan tofu stir-fry shows up like your well-balanced, slightly smug dinner choice.
It packs color, crunch, and plant-powered protein into one pan, making you feel like you totally planned this lifestyle.
Grab that skillet, toss dramatically, and serve a dish that looks vibrant while secretly being quick enough for your busiest evenings.
Vegan Tofu Stir-Fry Healthy Recipe
A colorful stir-fry with tofu and vegetables, offering a flavorful, plant-based, and nutrient-rich meal.
Ingredients
Method
- Press tofu to remove excess moisture, then cube it.
- Toss tofu with cornstarch for a light coating.
- Heat 1 tablespoon oil in skillet over medium heat.
- Cook tofu until golden on all sides, then remove.
- Add remaining oil, garlic, and ginger, then sauté briefly.
- Add vegetables and stir-fry for 4–5 minutes until tender-crisp.
- Return tofu to skillet.
- Add soy sauce and water, then toss everything together.
- Cook for 2–3 minutes and serve warm.
Notes
Nutritional values (per serving)
Calories: 280
Total Fat: 14g
Saturated Fat: 2g
Carbohydrates: 18g
Fiber: 4g
Protein: 20g
Vitamins and minerals (per serving)
Calcium: 20%
Iron: 15%
Vitamin C: 60%
Magnesium: 12%
Potassium: 10%
Additional notes/tips
Calories: 280
Total Fat: 14g
Saturated Fat: 2g
Carbohydrates: 18g
Fiber: 4g
Protein: 20g
Vitamins and minerals (per serving)
Calcium: 20%
Iron: 15%
Vitamin C: 60%
Magnesium: 12%
Potassium: 10%
Additional notes/tips
- Use firm tofu for best texture.
- Do not overcrowd pan for crisp tofu.
- Add chili flakes for heat.
- Serve with rice or noodles for a complete meal.
