Everyday Tofu Stir Fry is easy to make in one pan and ready in 20 minutes. Full of crispy tofu, fresh vegetables and the most delicious stir fry sauce ever!

plate with scoop of white rice, tofu, vegetables and chopsticks.

If you are looking for quick and easy weeknight meal ideas, stir fry recipes are the way to go! One pan, simple ingredients, 20 minutes and a TON of flavor. This tofu stir fry is also a great way to use up vegetables that would otherwise go bad in your refrigerator.

I’m a big fan of easy skillet dinners, so make sure to check out these as well: Easy Vegan Pad Thai, Thai Peanut Noodles, Easy Vegan Curry, Vegan Sloppy Joes.

looking down on a plate of tofu stir fry with rice.

How to avoid pressing your tofu:

If you want this dish to be super quick and avoid pressing tofu, make sure to buy the high protein, super firm variety. It is NOT packed in water like most, and is in clear packaging.

It’s so firm that the water does not need to be pressed out of it, making it perfect for quick and easy tofu dishes.

How do you make tofu stir fry?

Press your tofu, if needed, then chop it into 1/2 inch cubes. Slice and chop the garlic, ginger, onion, red bell pepper, carrot and broccoli. Whisk the sauce ingredients in a bowl. Have everything close to stove and ready to go.

In a wok, add the sesame oil and warm over medium-high heat. Add the tofu and fry for 5-10 minutes until golden brown. Next, add the onion, garlic and ginger to the pan and cook 1 minute. Now add the other vegetables and cook for 3-4 minutes, stirring constantly.

Pour in the sauce and stir, about 1-2 minutes. Serve immediately.

collage of how to make tofu stir fry

What is the simple sauce made of?

-Low sodium soy sauce (use tamari for gluten free)

-Pure maple syrup

-Fresh lime juice

-Sriracha hot sauce

The sauce is simple, but full of flavor!

close up of tofu stir fry in a wok

What should I serve with tofu stir fry?

Serve tofu stir fry with cooked white or brown rice (or soba noodles), chopped green onions, and maybe sesame seeds, chopped cashews or peanuts.

A versatile stir fry recipe.

Feel free to use tempeh instead of tofu. Or leave the tofu out and increase the vegetables for a vegetable only stir fry. You can use a variety of vegetables depending on what you have on hand. Cauliflower, kale, spinach, brussels sprouts, zucchini or mushrooms would all be great choices.

close up photo of tofu stir fry on a plate with rice and chopsticks.

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close up photo of tofu stir fry on a plate with rice and chopsticks.

Everyday Tofu Stir Fry

Everyday Tofu Stir Fry is easy to make in one pan and ready in 20 minutes. Full of crispy tofu, fresh vegetables and the most delicious stir fry sauce ever! 
5 from 2 votes

Ingredients

  • 1 block extra-firm tofu (16-oz), pressed, or get the high protein variety that isn't packed in water
  • 2-3 tablespoons sesame oil
  • 3 cloves garlic, minced
  • 1 teaspoon grated fresh ginger
  • 1 medium sweet onion, sliced or chopped
  • 1 large red bell pepper, sliced or chopped
  • 1 large carrot, peeled and sliced
  • 2 cups broccoli florets

Stir Fry Sauce:

For Serving:

  • 2-3 cups cooked rice, white or brown
  • chopped green onions, optional
  • cashews, peanuts or sesame seeds, optional

Instructions

  • Press the tofu: Wrap the block of tofu in paper towels. Place a plate or pan on top of the wrapped tofu, and put a couple of heavy books on top of that. Let the tofu press for 20-30 minutes. You can skip this step if you buy the high protein, super firm variety, which I recommend.
  • After pressing the tofu, chop it into 1/2 inch cubes. Slice/chop the garlic, ginger, onion, red bell pepper, carrot and broccoli florets. In a bowl, whisk together the sauce ingredients. Have everything close to the stove and ready to go.
  • In a large pan or wok, heat the sesame oil over medium-high heat. Add the tofu, and fry it for 5-10 minutes, until all sides are golden brown.
  • To the pan with the tofu, add the onion, garlic and ginger and stir for about 1 minute.
  • Add the red bell pepper, carrots and broccoli and cook for 3-4 minutes, stirring constantly.
  • Pour in the stir fry sauce, stir and cook for 1-2 minutes. Serve immediately with chopped green onions, sesame seeds, cashew pieces or peanuts, if desired.

Notes

  1. If you want to make this really fast and avoid pressing your tofu, buy the high protein super firm variety. It's in clear packaging, and not packed in water. I can usually find it at Trader Joe's, Whole Foods and other stores.
  2. This recipe is versatile! You can make this stir fry with almost any vegetables, leave out the tofu or sub tempeh instead. Be creative with what you have on hand.
  3. For gluten free, make sure to use gluten free tamari, not soy sauce.
  4. If you need it to be oil free, I suggest baking your tofu instead (like in this recipe, omit the oil), and stir frying the vegetables in water or vegetable broth.
  5. Calories listed is for one serving of the tofu/vegetable stir fry but does not include any rice you serve with it.

Nutrition

Serving: 1serving, Calories: 260kcal, Carbohydrates: 33g, Protein: 12g, Fat: 10g, Saturated Fat: 1g, Sodium: 635mg, Potassium: 671mg, Fiber: 4g, Sugar: 21g, Vitamin A: 4574IU, Vitamin C: 104mg, Calcium: 112mg, Iron: 3mg

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