Tofu and Vegetable Stir Fry

Elevate your weeknight dinner routine with this vibrant and wholesome Tofu and Vegetable Stir Fry! Packed with golden, crispy tofu and a colorful medley of broccoli, red bell pepper, carrots, and snap peas, this dish bursts with fresh flavors and textures. The savory, umami-rich sauce, made with soy sauce, oyster sauce, and a hint of sweetness from brown sugar, ties everything together in just minutes. Quick to prepare and made in one skillet, this recipe is perfect for busy nights when you're craving something healthy and satisfying. Garnished with green onions and toasted sesame seeds, and served over fluffy white rice, this stir fry is a plant-based dinner favorite that’s as delicious as it is nourishing.

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 14 oz extra-firm tofu
• 2 tbsp cornstarch
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 2 cups broccoli florets
• 1 red bell pepper
• 1 carrot
• 1 cup snap peas
• 3 garlic cloves
• 1 tsp ginger (grated)
• 2 tbsp vegetable oil
• 2 tbsp oyster sauce
• 1 tbsp light brown sugar
• 3 tbsp water
• 2 green onions (sliced)
• 1 tsp toasted sesame seeds
• 4 cups white rice (cooked)

Directions

Step 1

Press the tofu to remove excess moisture by wrapping it in a clean kitchen towel and placing a heavy object on top. Let it sit for at least 15 minutes.

Step 2

Cut the tofu into 1-inch cubes. Toss the cubes in a bowl with cornstarch until evenly coated.

Step 3

In a small bowl, whisk together soy sauce, oyster sauce, light brown sugar, water, and sesame oil. Set the sauce aside.

Step 4

Prepare the vegetables: cut the broccoli into bite-sized florets, slice the red bell pepper into thin strips, julienne the carrot, and trim the snap peas. Mince the garlic cloves and grate the ginger.

Step 5

Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Once hot, add the tofu cubes and cook for 3-4 minutes on each side until golden and crispy. Remove the tofu and set it aside on a plate.

Step 6

Add another tablespoon of vegetable oil to the skillet. Add the garlic and ginger, and stir-fry for 30 seconds until fragrant.

Step 7

Add the broccoli, red bell pepper, carrot, and snap peas to the skillet. Stir-fry for 4-5 minutes, stirring frequently, until the vegetables are tender but still crisp.

Step 8

Return the cooked tofu to the skillet and pour the sauce over the tofu and vegetables. Toss everything together to evenly coat and cook for an additional 2-3 minutes.

Step 9

Remove the skillet from heat and garnish the stir fry with sliced green onions and toasted sesame seeds.

Step 10

Serve the tofu and vegetable stir fry hot over a bed of cooked white rice.

Nutrition Facts

Serving size	1985.2 grams (1985.2g)

Amount per serving	% Daily Value*
Calories	2365

Total Fat 76.00g	97%
Saturated Fat 11.30g	57%
Polyunsaturated Fat 22.70g
Cholesterol 0mg	0%
Sodium 2763mg	120%
Total Carbohydrate 325.60g	118%
Dietary Fiber 26.40g	94%
Total Sugars 30.00g
Protein 103.00g	206%

Vitamin D 0IU	0%
Calcium 3073mg	236%
Iron 28mg	157%
Potassium 1935mg	41%

*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: 28.5%

Protein: 17.2%

Carbs: 54.3%