Vegetable Tofu Stir Fry
A quick and nutritious stir-fry made with crispy tofu, fresh vegetables, and brown rice tossed in a savory-sweet sauce. This wholesome, plant-based dish is high in protein and fiber, making it perfect for weeknight dinners or healthy meal prep.
Equipment
- 1 large nonstick skillet or wok
- 1 sharp chef’s knife
- 1 cutting board
- 2 medium mixing bowls
- 1 Wooden spoon or spatula
- 1 set of measuring cups and spoons
- 1 paper towel roll (for pressing tofu)
- 1 heavy pan or cutting board (for pressing tofu)
Ingredients
For the Tofu
- 14 ounces extra-firm tofu
For the Sauce
- 1/3 cup low-sodium soy sauce
- 1/4 cup water
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup
- 1 tablespoon sesame oil
- 2 garlic cloves minced
- 1 tablespoon fresh ginger minced
- 1/2 teaspoon red pepper flakes
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
For the Stir-Fry
- 2 tablespoons vegetable oil divided
- 3 scallions thinly sliced (white and green parts separated)
- 2 bell peppers diced into 1/2-inch pieces
- 1 pound broccoli cut into small florets
- 4 ounces snow peas about 1 heaping cup
- 1 1/2 cups cooked brown rice
Instructions
- Prepare and Press the Tofu: Start by draining the block of tofu and gently patting it dry with a paper towel to remove excess surface moisture. Next, wrap the tofu block in a fresh paper towel or a clean kitchen towel, then place a heavy pan, skillet, or cutting board on top to press out more liquid.Let the tofu rest under the weight for about 15 minutes—this step is crucial because it helps the tofu firm up and achieve a golden, crisp texture when cooked. Once pressed, cut the tofu into neat ½-inch cubes, making sure they are uniform so they cook evenly.
- Whisk Together the Sauce: In a medium-sized mixing bowl, combine soy sauce, water, rice vinegar, maple syrup, sesame oil, minced garlic, minced ginger, red pepper flakes, kosher salt, and black pepper. Use a whisk or fork to blend the ingredients until the mixture looks smooth and well combined. The sauce should have a balance of salty, sweet, tangy, and slightly spicy flavors. Set it aside within arm’s reach, as you’ll be using it in two stages: first to coat the tofu, then later to flavor the vegetables and rice.
- Pan-Fry the Tofu Until Golden: Heat 1 tablespoon of vegetable oil in a large nonstick skillet or wok over medium-high heat. Once the oil shimmers, carefully add the tofu cubes, spreading them out in a single layer. Cook the tofu for 1–2 minutes on each side without stirring too much, allowing it to form a light golden crust. When the cubes are lightly browned, pour in about ¼ cup of the prepared sauce and stir to coat the tofu evenly. Let the sauce bubble and thicken slightly around the cubes. Transfer the tofu to a plate and set aside. Wipe the skillet clean with a paper towel to prepare it for cooking the vegetables.
- Sauté the Aromatics: Add the remaining 1 tablespoon of vegetable oil to the same skillet and heat it over medium-high. Once hot, add the white parts of the scallions and sauté for about 1 minute. This step infuses the oil with a mild onion flavor and creates a fragrant base for the vegetables. Stir gently with a wooden spoon or spatula to prevent burning.
- Cook the Bell Peppers: Add the diced bell peppers to the skillet and sauté them for about 2 minutes, stirring frequently. The peppers should begin to soften but still retain their bright color and slight crunch. Keeping the vegetables crisp ensures the stir-fry tastes fresh and vibrant instead of soggy.
- Add the Broccoli Florets: Next, add the broccoli florets to the skillet. Cook them for about 2 minutes, stirring often to coat them with the fragrant oil and scallions. The broccoli should turn a deeper green and start to become tender, but avoid overcooking as you want it to stay slightly crunchy. If needed, you can splash in a tablespoon of water to create a little steam, which helps soften the broccoli more quickly.
- Toss in the Snow Peas: Add the snow peas to the pan and stir-fry for another 1–2 minutes. These cook very quickly and should stay bright green with a slight snap when bitten into. At this stage, all your vegetables should be tender yet crisp, giving the stir-fry a colorful and lively appearance.
- Incorporate the Sauce: Pour the remaining sauce into the skillet, stirring well to coat the vegetables. Let the sauce bubble for about 1 minute, allowing it to slightly thicken and cling to the veggies. This helps infuse the vegetables with savory, sweet, and aromatic flavors while keeping the dish moist without being overly saucy.
- Add the Rice and Tofu: Stir in the cooked brown rice along with the pan-fried tofu you set aside earlier. Toss everything together gently but thoroughly so the rice absorbs the sauce and the tofu becomes evenly distributed throughout the vegetables. Continue cooking for 2–3 minutes, just until the rice is warmed through and most of the sauce has been absorbed.
- Finish with Green Scallions: Right before serving, fold in the green parts of the scallions for a fresh, crisp finish. Their mild onion flavor adds brightness and balance to the dish. Give the stir-fry one final toss to mix everything evenly, then remove the skillet from the heat.
- Serve and Enjoy: Spoon the stir-fry into individual bowls or plates and serve hot. You can garnish with a sprinkle of sesame seeds or an extra drizzle of sesame oil if desired. Pair it with a light side salad or enjoy on its own for a balanced, satisfying, and nutrient-rich plant-based meal.
Notes
- Pressing the tofu is essential for achieving a firm, crispy texture. Don’t rush this step.
- Use fresh vegetables rather than frozen for the best color, crunch, and flavor.
- Stir-fry quickly over high heat to keep veggies crisp-tender, not soggy.
- Adjust spice by increasing or reducing red pepper flakes according to taste.
- Brown rice adds fiber and nuttiness, but white rice or quinoa also work well.
- Add the sauce in two stages for maximum flavor—once for tofu, then for vegetables.
- A nonstick skillet or wok ensures even cooking and prevents sticking.