What vegetables go well with tofu?

Tofu pairs beautifully with a wide range of veggies. Our top picks include: Red bell pepper Broccolini Snap peas Zucchini Carrots Choose a colorful combo to keep things balanced, fresh, and flavorful.

Do you need to press tofu before stir frying?

Yes. Pressing tofu removes excess water, allowing it to crisp up when cooked. Skipping this step will result in soft, soggy tofu that won’t hold its shape or flavor well.

Is stir-fried tofu healthy?

Definitely. When cooked with a small amount of oil and combined with fresh veggies and a balanced sauce, it’s a high-protein, fiber-rich, low-calorie meal that supports heart and digestive health.

Do I marinate tofu before frying?

A quick marinade is enough. Toss tofu cubes in soy sauce before dusting with cornstarch to create a flavorful base and crispy coating. No need for long soaking.

Veggie Stir Fry with Tofu: 5 Best Tips for a Healthy Meal

Name: Veggie Stir Fry with Tofu
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Cuisine: Asian
Ingredients: 16 oz super firm tofu; 1 tbsp soy sauce; 2 tbsp cornstarch; 1 tbsp neutral oil; 1 tbsp sesame oil; 1 red bell pepper; 1 small bunch broccolini; 4 garlic cloves; 1 tbsp ginger; 1 tbsp sesame seeds; 1/4 cup soy sauce; 1/4 cup vegetable broth; 1 tbsp honey

Veggie Stir Fry with Tofu

This veggie stir fry with tofu is a quick and healthy meal packed with crispy tofu, vibrant vegetables, and a flavorful soy-based sauce. Perfect for busy weeknights, it’s protein-rich, plant-based, and ready in just 30 minutes.

Total Time: 30minutes
Yield: 4 1x

Ingredients

Scale

Tofu & Stir Fry

16 oz super firm tofu, drained, pressed
1 tbsp reduced-sodium soy sauce
2 tbsp cornstarch
1 tbsp neutral oil (grapeseed or canola)
1 tbsp sesame oil
1 red bell pepper, diced
1 small bunch broccolini, chopped
4 garlic cloves, minced
1 tbsp grated ginger
1 tbsp toasted sesame seeds

Sauce

1/4 cup reduced-sodium soy sauce
1/4 cup vegetable broth
1 tbsp honey or brown sugar

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Instructions

Press tofu, cut into ½-inch cubes. Toss with soy sauce and cornstarch.
Heat neutral oil in skillet. Fry tofu until golden on all sides. Set aside.
In same skillet, add sesame oil, bell pepper, and broccolini. Cook 5 mins.
Add garlic and ginger, sauté 30–60 seconds.
Stir in tofu and sauce. Cook 1–2 minutes until sauce thickens.
Top with sesame seeds and serve.

Author: Lily
Prep Time: 15minutes
Cook Time: 15minutes
Category: vegetarian recipes
Cuisine: American

Nutrition

Serving Size: 1cup
Calories: 294 kcal
Sugar: 6.5 g
Sodium: 868.5 mg
Fat: 16 g
Saturated Fat: 2.5 g
Carbohydrates: 21.5 g
Fiber: 6.5 g

Find it online: https://www.homemadevibes.com/quick-veggie-stir-fry-with-tofu/