Name: Tofu Stir Fry
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: Asian-Inspired
Ingredients: 14 oz extra-firm tofu, pressed and cubed; 2 tablespoons tamari or soy sauce; 1 tablespoon cornstarch; 2 tablespoons olive oil or avocado oil, divided; 1 red bell pepper, sliced; 1 yellow bell pepper, sliced; 1 cup broccoli florets; 1 cup snap peas; 2 carrots, sliced; 3 cloves garlic, minced; 1 tablespoon fresh ginger, grated; 1/4 cup tamari or soy sauce; 1 tablespoon rice vinegar; 1 tablespoon maple syrup; 1 teaspoon sesame oil; 1 teaspoon cornstarch (for sauce); 2 tablespoons water; Sesame seeds and green onions for garnish (optional)

Why You’ll Love This Tofu Stir-Fry Recipe

This tofu stir-fry recipe comes with several benefits that make it a favorite:

Packed with Plant-Based Protein: The main ingredient, tofu, provides a hearty source of plant-based protein, making the dish filling and satisfying.
Full of Fresh Vegetables: The stir-fry includes an array of fresh vegetables that offer both flavor and a wealth of vitamins, minerals, and fiber. You can use a combination of your favorite veggies to create a colorful and nutritious dish.
Customizable: You can easily adjust the vegetables and sauce according to your preferences. It’s a recipe that allows for creativity in the kitchen.
Perfect for Meal Prep: This stir-fry can be prepared in advance and stored for later, making it an ideal choice for meal prepping lunches or dinners for the week.

Key Ingredients

The following ingredients are essential for making a flavorful tofu stir-fry:

Tofu: The main protein in this dish. Use extra-firm tofu to ensure it holds its shape and becomes crispy when stir-fried. Make sure to press the tofu to remove excess moisture before cooking.
Vegetables: Carrots, broccoli, bell peppers, and red onions work wonderfully together. You can mix in other vegetables like snap peas, zucchini, or mushrooms for variety.
Olive Oil: For sautéing the vegetables and tofu. You can substitute with other cooking oils like sesame oil for a different flavor.
Sauce: A combination of soy sauce (or tamari for gluten-free options), rice vinegar, hot sauce, and garlic creates a savory, slightly tangy sauce. The addition of cornstarch or arrowroot powder helps thicken the sauce to coat the tofu and vegetables beautifully.
Rice or Quinoa: Serve this stir-fry over a base of white rice or quinoa to complete the meal.

Step-by-Step Instructions

1. Prepare the Tofu:
Start by pressing the tofu to remove any excess moisture. Wrap the tofu in paper towels or a clean kitchen towel, then place a heavy object on top to help extract the water. Let it sit for about 30 minutes.

2. Cut the Tofu into Cubes:
Once pressed, cut the tofu into bite-sized cubes. This will allow it to cook evenly and absorb more flavor.

3. Cook the Vegetables:
Heat olive oil in a large skillet over medium heat. Add the carrots, onion, bell pepper, and broccoli. Stir-fry the vegetables for about 5 minutes until they are tender but still crisp. Remove them from the skillet and set them aside.

4. Cook the Tofu:
In the same skillet, add the tofu cubes and cook them for about 5 minutes, turning them occasionally to ensure they brown on all sides.

5. Make the Sauce:
While the tofu is cooking, whisk together soy sauce (or tamari), rice vinegar, hot sauce, grated garlic, and a bit of cornstarch or arrowroot powder. This sauce will add the perfect balance of salty, tangy, and spicy flavors to the stir-fry.

6. Combine Tofu, Vegetables, and Sauce:
Once the tofu is browned, return the vegetables to the skillet. Pour the sauce over the tofu and vegetables, stirring well to coat everything. Let it cook for another 1 to 2 minutes until the sauce thickens and everything is well combined.

7. Serve:
Serve the tofu stir-fry over a bed of cooked rice or quinoa for a complete meal. Garnish with extra hot sauce or sesame seeds if desired.

Tips and Variations

For Extra Crispy Tofu: Toss the tofu in cornstarch before cooking to give it an extra crispy texture.
Adjust the Heat: Add more hot sauce or chili flakes if you like your stir-fry spicy.
Vegetable Variety: Feel free to swap out or add vegetables based on what’s in season or what you have on hand. Snow peas, zucchini, baby corn, and mushrooms are great additions.
Try Different Sauces: If you’re not a fan of the basic stir-fry sauce, consider using a sesame-ginger sauce or a teriyaki sauce for a different flavor profile.

Storage and Reheating

Refrigeration: Store any leftovers in an airtight container in the refrigerator for up to 3 to 4 days.
Reheating: Reheat the stir-fry on the stove over medium heat, or in the microwave until heated through.

FAQs

What type of tofu should I use?
For the best texture, use extra-firm tofu. This type holds up well in stir-fries and gives the dish the right amount of bite and texture.

Do I need to press the tofu?
Pressing the tofu helps remove excess moisture, making it more likely to crisp up during cooking. While you can skip this step in a pinch, pressing the tofu results in a better texture.

Can I make this recipe gluten-free?
Yes! Simply swap out the soy sauce for tamari to make the dish gluten-free.

Can I use frozen tofu?
Absolutely. Freezing tofu before cooking can change its texture, making it more porous and able to absorb more flavor. Thaw it and press it before using it in the recipe.

Can I add other proteins?
While tofu is a fantastic plant-based protein, you can swap it out for tempeh, seitan, or even chicken if desired.

Conclusion

Tofu stir-fry is a delicious, nutritious, and easy-to-make meal. With its satisfying plant-based protein, vibrant vegetables, and customizable flavor options, it’s perfect for anyone looking for a quick dinner or a healthy meal prep option. Whether you’re new to cooking with tofu or a long-time fan, this recipe is sure to become a staple in your kitchen.