Vegetable Stir-Fry With Garlic Tofu – Quick, Fresh, and Full of Flavor
If you’re looking for a weeknight dinner that tastes great, cooks fast, and leaves you feeling good, this stir-fry is it. Crisp vegetables, golden garlic tofu, and a glossy, savory sauce come together in minutes. Everything feels fresh and colorful, but it’s still comforting and satisfying.
There’s no complicated prep, and most of the ingredients are easy to find. Make it once, and you’ll want it in your regular rotation.
Ingredients
Method
- Press the tofu. Wrap the tofu in a clean kitchen towel and place a weight on top for 15–20 minutes to remove excess moisture. This helps it crisp up. Cut into 1-inch cubes.
- Stir together the sauce. In a bowl, whisk 1/3 cup soy sauce, 1 tablespoon rice vinegar, 1 tablespoon brown sugar, 1 teaspoon chili-garlic sauce (optional), 1 cup vegetable broth, and 1 tablespoon cornstarch until smooth. Set aside.
- Prep the vegetables. Keep pieces similar in size for even cooking. Slice bell pepper and carrots thinly, cut broccoli into small florets, and trim peas. Mince the garlic and ginger.
- Sear the tofu. Heat 1–2 tablespoons neutral oil in a large skillet or wok over medium-high heat. Add tofu in a single layer. Season lightly with salt and pepper. Cook 6–8 minutes, turning occasionally, until golden on most sides. Remove to a plate.
- Sauté aromatics. Add another splash of oil if the pan looks dry. Add garlic and ginger. Stir-fry 30–45 seconds until fragrant. Don’t let them burn.
- Cook the vegetables. Add broccoli and carrots first. Stir-fry 2 minutes. Add bell pepper and peas. Cook another 2–3 minutes. You want crisp-tender, not soft.
- Combine tofu and sauce. Return tofu to the pan. Stir the sauce to recombine, then pour it in. Toss everything together and cook 1–2 minutes, just until the sauce thickens and glazes the vegetables.
- Finish and taste. Drizzle in 1 teaspoon toasted sesame oil and add half the green onions. Taste and adjust with a splash more soy sauce, vinegar, or chili-garlic sauce as needed.
- Serve. Spoon over warm rice or noodles. Garnish with remaining green onions and sesame seeds. Eat right away for the best texture.
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What Makes This Recipe So Good
This stir-fry hits that sweet spot of simple and special. The tofu gets lightly crisped and seasoned with plenty of garlic, so it holds its own among the vegetables.
The sauce is balanced—salty, a touch sweet, and just enough heat. It coats the veggies without turning them soggy. And because the cooking time is short, the greens stay vibrant and the bell peppers still have a bite.
It’s also flexible.
You can switch the veggies based on what’s in your fridge or what’s in season. Plus, it’s naturally plant-based, packed with protein, and budget-friendly. There’s a reason stir-fries are weeknight heroes: they deliver big flavor with minimal effort.
Shopping List
- Extra-firm tofu (14–16 oz), pressed and cut into 1-inch cubes
- Garlic (4–5 cloves), minced
- Fresh ginger (1-inch piece), minced or grated
- Broccoli florets (3 cups)
- Red bell pepper (1 large), sliced into thin strips
- Carrots (2 medium), sliced on a bias
- Snow peas or sugar snap peas (1 cup), trimmed
- Green onions (3), sliced
- Neutral oil (avocado, peanut, or canola)
- Toasted sesame oil
- Soy sauce or tamari (low sodium preferred)
- Rice vinegar
- Brown sugar or maple syrup
- Chili-garlic sauce or sriracha (optional, for heat)
- Cornstarch (for thickening)
- Vegetable broth or water
- Sesame seeds (optional, for garnish)
- Cooked rice or noodles (for serving)
- Salt and black pepper (to taste)
Instructions
- Press the tofu. Wrap the tofu in a clean kitchen towel and place a weight on top for 15–20 minutes to remove excess moisture.
This helps it crisp up. Cut into 1-inch cubes.
- Stir together the sauce. In a bowl, whisk 1/3 cup soy sauce, 1 tablespoon rice vinegar, 1 tablespoon brown sugar, 1 teaspoon chili-garlic sauce (optional), 1 cup vegetable broth, and 1 tablespoon cornstarch until smooth. Set aside.
- Prep the vegetables. Keep pieces similar in size for even cooking.
Slice bell pepper and carrots thinly, cut broccoli into small florets, and trim peas. Mince the garlic and ginger.
- Sear the tofu. Heat 1–2 tablespoons neutral oil in a large skillet or wok over medium-high heat. Add tofu in a single layer.
Season lightly with salt and pepper. Cook 6–8 minutes, turning occasionally, until golden on most sides. Remove to a plate.
- Sauté aromatics. Add another splash of oil if the pan looks dry.
Add garlic and ginger. Stir-fry 30–45 seconds until fragrant. Don’t let them burn.
- Cook the vegetables. Add broccoli and carrots first.
Stir-fry 2 minutes. Add bell pepper and peas. Cook another 2–3 minutes.
You want crisp-tender, not soft.
- Combine tofu and sauce. Return tofu to the pan. Stir the sauce to recombine, then pour it in. Toss everything together and cook 1–2 minutes, just until the sauce thickens and glazes the vegetables.
- Finish and taste. Drizzle in 1 teaspoon toasted sesame oil and add half the green onions.
Taste and adjust with a splash more soy sauce, vinegar, or chili-garlic sauce as needed.
- Serve. Spoon over warm rice or noodles. Garnish with remaining green onions and sesame seeds. Eat right away for the best texture.
Keeping It Fresh
Stir-fries are best hot from the pan, but leftovers hold up nicely.
Store in an airtight container for up to 3 days. Reheat in a skillet over medium heat with a splash of water to loosen the sauce.
If you’re meal prepping, keep the rice and stir-fry in separate containers. This prevents the sauce from soaking into the grains.
You can also chop vegetables ahead of time and press the tofu the night before to make cooking even faster.
Health Benefits
This dish brings a strong mix of nutrients without feeling heavy. Tofu provides complete plant protein, iron, and calcium (especially if it’s calcium-set). Broccoli and bell peppers are rich in vitamin C and antioxidants, which support immune health and skin.
Carrots add beta-carotene, a precursor to vitamin A that supports vision. Ginger and garlic offer compounds linked to anti-inflammatory and heart health benefits. Because the cooking time is short, the vegetables retain more of their vitamins and fiber.
Using low-sodium soy sauce and plenty of vegetables keeps the overall sodium reasonable. And choosing a neutral oil with a high smoke point helps avoid off flavors and excessive oxidation when cooking at high heat.
What Not to Do
- Don’t skip pressing the tofu. Wet tofu won’t crisp.
This one step makes a big difference in texture.
- Don’t overcrowd the pan. If your pan is small, cook tofu and vegetables in batches. Overcrowding leads to steaming instead of searing.
- Don’t cook garlic too early. If it burns, the whole dish tastes bitter. Keep it quick and add it right before the vegetables.
- Don’t overcook the vegetables. You want color and crunch.
Pull them while they’re still bright and crisp-tender.
- Don’t add cornstarch dry to the pan. Always whisk it into the sauce first to avoid lumps.
Variations You Can Try
- Spicy sesame. Add 1–2 teaspoons chili oil and sprinkle extra toasted sesame seeds at the end.
- Citrus twist. Stir in 1 teaspoon orange zest and swap rice vinegar for a squeeze of fresh lime or orange juice.
- Miso boost. Whisk 1 teaspoon white miso into the sauce for deeper umami. Reduce soy sauce slightly to balance saltiness.
- Peanut-style. Add 1–2 tablespoons smooth peanut butter to the sauce. Thin with a bit more broth and top with crushed roasted peanuts.
- Veggie swaps. Try bok choy, baby corn, mushrooms, zucchini, or green beans.
Just add firmer vegetables first and quick-cooking ones later.
- Gluten-free. Use tamari instead of soy sauce and verify your chili-garlic sauce is gluten-free.
- Higher protein. Add edamame or double the tofu. Adjust sauce by 25–50% more to coat everything.
FAQ
How do I keep tofu from sticking to the pan?
Use a well-heated pan and enough oil to lightly coat the surface. Add tofu only when the oil is hot and leave it undisturbed for a couple of minutes before turning.
A nonstick skillet or well-seasoned wok also helps.
Can I bake the tofu instead of pan-frying?
Yes. Toss cubed, pressed tofu with 1 tablespoon oil and a pinch of salt. Bake at 400°F (200°C) for 20–25 minutes, flipping halfway, until golden.
Add it to the stir-fry along with the sauce.
What’s the best way to prep ahead?
Press and cube the tofu, pre-mix the sauce, and chop the vegetables. Store each separately in the fridge. When ready to cook, everything goes into the pan quickly and dinner is ready in under 20 minutes.
My sauce isn’t thickening—what should I do?
Make sure the sauce was whisked well before adding.
If it’s still thin, simmer for another minute. You can mix 1 teaspoon cornstarch with 2 teaspoons cold water and stir it in, then cook briefly until glossy.
What should I serve this with?
Steamed jasmine rice, brown rice, or noodles all work. For something lighter, try cauliflower rice or a simple shredded cabbage slaw on the side.
Warm bowls help keep everything hot and saucy.
Is there a soy-free option?
Use chickpea tofu or extra-firm tempeh made from legumes, and swap soy sauce for coconut aminos. You may need to add a pinch of salt to make up for the lower sodium.
In Conclusion
Vegetable Stir-Fry with Garlic Tofu is fast, flexible, and full of bright flavor. With crisp vegetables, a punchy sauce, and satisfying protein, it’s an easy win on busy nights.
Keep the prep simple, cook hot and quick, and finish with sesame and green onions. You’ll have a colorful bowl that tastes as good as it looks—and it’s one you’ll feel great about serving again and again.
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