Quick Tofu Stir Fry With Vegetables

This quick tofu stir fry with vegetables is a wholesome, crunchy, and flavorful dish that’s perfect for a midweek dinner. With crispy tofu, vibrant vegetables, and a tangy-sweet Asian-inspired sauce, it comes together in under an hour and pairs beautifully with rice or noodles.

Why You’ll Love This Recipe

This recipe is not only quick and easy but also packed with nutrients and flavor. The tofu provides plant-based protein, while the vegetables add crunch and freshness. The sauce ties everything together with a balance of salty, sweet, and tangy notes. It’s customizable, family-friendly, and ideal for both vegetarians and anyone looking to add more plant-based meals to their week.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Tofu Veggie Stir Fry

• 1 recipe crispy pan fried tofu

• 1/2 cup snow peas, fresh or frozen

• 1/2 cup broccoli florets

• 2–3 tbsp olive oil

• 1/2 medium brown onion, cubed

• 2 medium garlic cloves, minced

• 1/2 bell pepper (red, yellow, or a mix), chopped

• 1 pinch of salt

• 8 oz shimeji mushrooms

• Black pepper to taste

• Scallions, for serving

• Sesame seeds, for serving

• Lime wedges, for serving

Stir Fry Sauce

• 3 tbsp water, room temperature

• 3 tbsp low sodium soy sauce (gluten-free if needed)

• 1 tbsp maple syrup

• 2 tsp white rice vinegar

• 2 tsp toasted sesame oil

• 1 tbsp cornstarch

Directions

1. Prepare the crispy pan fried tofu according to your preferred recipe, with or without sauce.

2. In a bowl, whisk together all stir fry sauce ingredients until smooth. Set aside.

3. Heat olive oil in a wok or cast iron skillet over medium-high heat.

4. Add snow peas, broccoli, onion, garlic, bell pepper, mushrooms, salt, and black pepper. Stir fry for 3–4 minutes, until just softened but still crisp.

5. Add the cooked tofu to the skillet. Pour in the stir fry sauce and cook, stirring frequently, until the sauce thickens and coats the vegetables and tofu.

6. Remove from heat, squeeze fresh lime juice over the stir fry, and garnish with scallions and sesame seeds.

7. Serve immediately with rice or noodles.

Servings and timing

This recipe makes 4 servings.
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes

Variations

• Swap tofu for tempeh or seitan for different textures.

• Use any mix of vegetables like carrots, zucchini, bok choy, or snap peas.

• Substitute honey or brown sugar for maple syrup in the sauce.

• Make it spicy by adding chili flakes, sriracha, or fresh red chilies.

• Serve over cauliflower rice or soba noodles for variety.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 3 days. While the tofu may lose its crispiness, the flavors remain delicious. Reheat in a skillet over medium heat with a splash of water or soy sauce, or microwave in 1-minute intervals until warmed through.

FAQs

Can I bake the tofu instead of pan frying?

Yes, baked tofu works just as well and will hold up nicely in the stir fry.

Do I have to use shimeji mushrooms?

No, you can substitute with button mushrooms, shiitake, or cremini.

Can I make this recipe gluten-free?

Yes, just use gluten-free soy sauce or tamari.

What can I use instead of cornstarch in the sauce?

Arrowroot powder or tapioca starch work as great alternatives.

How do I keep the vegetables crisp?

Cook them quickly over high heat and avoid over-stirring to maintain crunch.

Can I add noodles directly into the stir fry?

Yes, toss in cooked soba, rice noodles, or udon just before serving.

What protein can I use instead of tofu?

Chicken, shrimp, or beef can be used if you prefer a non-vegetarian version.

Is this recipe suitable for meal prep?

Yes, it stores well for a few days and makes a great make-ahead lunch.

Can I freeze tofu stir fry?

Freezing isn’t recommended as the vegetables and sauce may lose texture.

What can I serve with this stir fry?

It pairs perfectly with steamed jasmine rice, brown rice, quinoa, or noodles.

Conclusion

Quick tofu stir fry with vegetables is a vibrant, flavorful, and nutritious dish that’s easy to prepare and perfect for weeknight meals. With crispy tofu, fresh vegetables, and a rich sauce, it’s satisfying on its own or served over rice or noodles. A versatile recipe you’ll want to make again and again.