Nut-Free Tofu Stir-Fry

Elevate your weeknight dinner routine with this vibrant and flavorful Nut-Free Tofu Stir-Fry! Packed with a colorful medley of fresh vegetables—like broccoli, carrots, and snap peas—this plant-based dish is a wholesome and satisfying option for the entire family. Crispy tofu cubes take center stage, tossed in a tangy, slightly sweet sauce made from soy sauce, rice vinegar, and maple syrup. A nut-free twist on a classic, this recipe uses sunflower or olive oil instead of sesame oil while retaining all the deliciousness. Ready in just 30 minutes, this quick and easy stir-fry pairs perfectly with fluffy white or brown rice and makes for a healthy, gluten-free dinner (with tamari substitution). Garnish with green onions or sesame seeds and enjoy an irresistibly fresh and allergy-conscious meal!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 oz firm tofu (pressed and cubed)
• 2 cups broccoli florets
• 1 cup carrots (sliced into thin matchsticks)
• 1 large red bell pepper (sliced)
• 1 cup snap peas
• 2 stalks green onion (chopped)
• 3 cloves garlic (minced)
• 1 tbsp fresh ginger (grated)
• 3 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp rice vinegar
• 1 tbsp maple syrup
• 2 tbsp sesame oil (use sunflower or olive oil as a nut-free alternative)
• 1 tsp cornstarch
• 2 tbsp water
• 2 cups cooked white or brown rice (for serving)
• 1 tbsp black or white sesame seeds (optional garnish)

Directions

Step 1

Press the tofu for 15-20 minutes to remove excess moisture, then cut it into 1-inch cubes.

Step 2

In a small bowl, whisk together soy sauce, rice vinegar, maple syrup, cornstarch, and water. Set the sauce mixture aside.

Step 3

Heat 1 tablespoon of sunflower or olive oil in a large nonstick skillet or wok over medium-high heat. Add the cubed tofu in a single layer and cook for about 5-7 minutes, flipping occasionally, until golden and crispy on all sides. Remove from the skillet and set aside.

Step 4

In the same skillet, heat the remaining 1 tablespoon of oil and add the minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.

Step 5

Add the broccoli, carrots, red bell pepper, and snap peas to the skillet. Stir-fry for 5-7 minutes, stirring frequently, until the vegetables are tender-crisp.

Step 6

Return the crispy tofu to the skillet and pour the sauce mixture over the tofu and vegetables. Toss everything together to coat evenly. Cook for 2-3 minutes until the sauce thickens slightly.

Step 7

Remove from heat and garnish with chopped green onions and sesame seeds, if desired.

Step 8

Serve hot over cooked white or brown rice.

Nutrition Facts

Serving size	1770.3 grams (1770.3g)

Amount per serving	% Daily Value*
Calories	1762

Total Fat 65.80g	84%
Saturated Fat 9.70g	49%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 3295mg	143%
Total Carbohydrate 209.30g	76%
Dietary Fiber 31.90g	114%
Total Sugars 44.30g
Protein 96.20g	192%

Vitamin D 0IU	0%
Calcium 3124mg	240%
Iron 21mg	116%
Potassium 2705mg	58%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 32.6%

Protein: 21.2%

Carbs: 46.1%