Stir-Fry Vegetables With Tofu
A vibrant stir-fry combining crispy tofu and fresh vegetables with savory soy and ginger flavors, perfect for a quick, healthy, and satisfying vegetarian meal.
Ingredients
- 1/2 lb. tofu, cut into 1/2-inch cubes ⓘ
- 3 Tbsp. soy sauce ⓘ
- 1 tsp. vinegar ⓘ
- 1/4 tsp. cumin ⓘ
- 2 cloves garlic, minced ⓘ
- 1/2 tsp. grated ginger ⓘ
- 3 Tbsp. peanut or salad oil ⓘ
- 1 large carrot, chopped ⓘ
- 2 c. chopped broccoli ⓘ
- 1 c. sliced mushrooms ⓘ
- 1/2 c. sliced green onions ⓘ
- 3 Tbsp. cilantro (optional) ⓘ
Instructions
- Place tofu in a shallow bowl.
- Mix soy sauce, vinegar, cumin, minced garlic, and grated ginger; drizzle this mixture over the tofu and set aside.
- Heat oil in a wok or large pan over high heat.
- Add chopped carrot and stir-fry for 1 minute.
- Add chopped broccoli and cook for 2 minutes.
- Add sliced mushrooms and green onions, then reduce heat to medium.
- Add the tofu mixture to the vegetables and cook, stirring gently, until heated through but vegetables remain crisp.
- Garnish with cilantro.
- Serve over hot rice and pass soy sauce and crispy noodles on the side.
Tips & Substitutions
For a protein boost, consider using tempeh instead of tofu. If you prefer a spicier dish, adding a splash of sriracha or red pepper flakes can enhance the flavor. Feel free to substitute vegetables based on what's in season or your personal preference; bell peppers, snap peas, or even zucchini work well. To achieve a slightly smoky flavor, try adding a dash of smoked paprika.
Serving Suggestions
This stir-fry pairs beautifully with hot rice or quinoa for a complete meal. Consider serving it alongside a refreshing salad, such as Chow Mein Guyanese Salad, for a light contrast. For added texture, crispy noodles make a great side, and offering extra soy sauce allows guests to adjust seasoning to their taste.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply stir-fry on medium heat until warmed through, being careful not to overcook the vegetables, which should remain crisp. Alternatively, you can microwave in short intervals, stirring in between to ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Stir-Fry Vegetables With Tofu contains roughly 1288 calories, with 49g protein, 127g carbohydrates, and 78g fat. It is an excellent source of iron (222% of the Daily Value), vitamin A (121% of the Daily Value), and dietary fiber (115% of the Daily Value), and a good source of vitamin D. Note that it is relatively high in sodium, at 930mg per serving (40% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use different vegetables in this stir-fry?
Absolutely! This recipe is versatile, so feel free to swap in your favorite vegetables. Broccoli, carrots, and mushrooms are great choices, but snap peas, bell peppers, or bok choy can also add variety and color. Just ensure that the vegetables you choose have similar cooking times for even cooking.
Is this dish suitable for meal prep?
Yes, this stir-fry is perfect for meal prep! You can make a larger batch and store it in individual containers. Just remember to keep the rice separate until you’re ready to eat, as it can become soggy. Reheating it in a pan helps maintain the vegetables' crispness and enhances the flavors.
How can I make this recipe gluten-free?
To make this stir-fry gluten-free, simply substitute the soy sauce with tamari or a gluten-free soy sauce alternative. Be sure to check the labels of all ingredients used, including the vinegar, to ensure they are gluten-free. This way, you can enjoy a delicious dish without any gluten concerns.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).