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High-Protein Tofu Stir Fry With Vegetables - Fast, Flavorful, and Satisfying

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 14 oz (400 g) extra-firm tofu, drained and pressed
  • 2 tbsp cornstarch (for coating tofu)
  • 2–3 tbsp neutral oil (avocado, canola, or peanut), divided
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced into strips
  • 1 cup sugar snap peas or snow peas, trimmed
  • 1 small carrot, thinly sliced on a bias
  • 3 garlic cloves, minced
  • 1 tbsp fresh ginger, minced or grated
  • 2 green onions, sliced (whites and greens separated)
  • 1/4 cup low-sodium soy sauce or tamari
  • 1 tbsp rice vinegar
  • 1 tbsp toasted sesame oil
  • 1–2 tbsp maple syrup or brown sugar (to taste)
  • 1/2 cup vegetable broth or water
  • 1–1.5 tbsp cornstarch (for thickening)
  • Optional heat: 1–2 tsp chili-garlic sauce or sriracha
  • Cooked brown rice, jasmine rice, or noodles
  • Toasted sesame seeds
  • Lime wedges

Method
 

  1. Prep the tofu: Press the tofu for 10–15 minutes to remove excess moisture. Cut into 3/4-inch cubes. Toss gently with 2 tbsp cornstarch and a pinch of salt until lightly coated.
  2. Whisk the sauce: In a bowl, whisk soy sauce, rice vinegar, sesame oil, maple syrup, broth, and 1–1.5 tbsp cornstarch. Add chili-garlic sauce if using. Set aside.
  3. Crisp the tofu: Heat 1–1.5 tbsp oil in a large skillet or wok over medium-high heat. Add tofu in a single layer. Cook 7–9 minutes, turning occasionally, until golden and crisp on most sides. Transfer to a plate.
  4. Stir-fry the vegetables: Add another 1 tbsp oil to the pan. Add broccoli and carrot; cook 2 minutes, stirring. Add bell pepper, snap peas, and the white parts of the green onions; cook another 2–3 minutes until crisp-tender.
  5. Add aromatics: Push veggies to the sides. Add garlic and ginger to the center with a splash of oil if needed. Sauté 30 seconds until fragrant.
  6. Combine and sauce: Return tofu to the pan. Whisk the sauce again (cornstarch settles) and pour it in. Toss everything to coat. Cook 1–2 minutes until the sauce turns glossy and thick and the tofu is heated through.
  7. Finish and serve: Remove from heat. Stir in the green onion tops. Taste and adjust seasoning—more soy for salt, vinegar for brightness, or syrup for sweetness. Serve over rice or noodles and top with sesame seeds. Add a squeeze of lime if you like.