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Vegan Tofu Stir-Fry Healthy Recipe

A colorful stir-fry with tofu and vegetables, offering a flavorful, plant-based, and nutrient-rich meal.

Print Recipe
Prep Time 12 minutes
Cook Time 10 minutes
Total Time 22 minutes
Servings: 2 servings
Calories: 280
Ingredients Method Notes

Ingredients
  

  • Firm tofu – 14 oz cubed
  • Broccoli – 1 cup chopped
  • Bell pepper – 1 sliced
  • Carrot – 1 sliced
  • Soy sauce – 2 tablespoons
  • Garlic – 2 cloves minced
  • Ginger – 1 teaspoon grated
  • Olive oil or sesame oil – 2 tablespoons
  • Cornstarch – 1 tablespoon
  • Water – 2 tablespoons

Method
 

  1. Press tofu to remove excess moisture, then cube it.
  2. Toss tofu with cornstarch for a light coating.
  3. Heat 1 tablespoon oil in skillet over medium heat.
  4. Cook tofu until golden on all sides, then remove.
  5. Add remaining oil, garlic, and ginger, then sauté briefly.
  6. Add vegetables and stir-fry for 4–5 minutes until tender-crisp.
  7. Return tofu to skillet.
  8. Add soy sauce and water, then toss everything together.
  9. 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
  • 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.