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Tofu Stir-Fry Food Recipe

A quick vegan stir-fry featuring tofu, vegetables, and savory sauce served over rice or noodles.

Print Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Calories: 320
Ingredients Method Notes

Ingredients
  

  • Firm tofu cubed — 3 cups
  • Broccoli florets — 2 cups
  • Bell pepper sliced — 1 cup
  • Carrots sliced — 1 cup
  • Garlic minced — 3 cloves
  • Soy sauce — 3 tbsp
  • Maple syrup — 1 tbsp
  • Rice vinegar — 1 tbsp
  • Sesame oil — 1 tsp
  • Olive oil — 1 tbsp
  • Cornstarch — 1 tsp
  • Water — 2 tbsp
  • Cooked rice — 2 cups
  • Green onions — ¼ cup

Method
 

  1. Heat olive oil in skillet over medium-high heat.
  2. Add tofu cubes and cook 6 minutes until golden.
  3. Add garlic and vegetables; cook 5 minutes.
  4. Mix soy sauce, maple syrup, rice vinegar, water, and cornstarch.
  5. Pour sauce into skillet and stir thoroughly.
  6. Cook 3 minutes until sauce thickens.
  7. Drizzle sesame oil and stir gently.
  8. Place cooked rice into bowls.
  9. Spoon tofu stir-fry over rice.
  10. Garnish with green onions before serving.

Notes

Nutritional values (per serving)

Calories: 320
Total Fat: 10g
Saturated Fat: 1.5g
Carbohydrates: 36g
Fiber: 5g
Protein: 18g

Vitamins and minerals (per serving)

Calcium: 20%
Iron: 18%
Vitamin C: 50%
Magnesium: 16%
Potassium: 14%

Additional notes / tips

  • Press tofu before cooking.
  • Add chili paste for heat.
  • Use fresh vegetables for best texture.
  • Sprinkle sesame seeds before serving.
  • Serve immediately while warm.