Delicious & Easy Tofu and Veggie Stir Fry: Your New Favorite Weeknight Meal

This Tofu and Veggie Stir Fry brings together perfectly chewy tofu and a medley of tender-crisp vegetables, all coated in an irresistible sweet ginger sauce. It’s the ultimate solution for a quick and satisfying weeknight dinner and an excellent choice for efficient meal prepping.

In the culinary world, stir-fries stand out as the quintessential weeknight dinner solution. Their inherent efficiency, combined with a burst of vibrant flavors and diverse textures, makes them a beloved choice for busy individuals and families alike. The magic of a good stir-fry lies in its speed – a full, satisfying meal can materialize on your table in mere minutes, requiring minimal fuss after a demanding day. Beyond convenience, stir-fries offer an incredible opportunity for culinary creativity, allowing you to use whatever fresh ingredients you have on hand.

This particular Tofu and Veggie Stir Fry masterfully achieves a perfect balance of nourishing plant protein and a generous helping of vegetables. You’ll especially appreciate the delightful contrast between the soft yet chewy texture of the perfectly cooked tofu and the satisfying crunch of crisp carrots and vibrant broccoli. It’s a symphony of textures and tastes in every bite, proving that plant-based meals can be both incredibly satisfying and exceptionally delicious.

One of the many beauties of this recipe is its adaptability. If carrots and broccoli aren’t quite your preference, or if you simply want to experiment with different seasonal produce, this stir fry welcomes customization. Feel free to swap them out for other quick-cooking vegetables like thinly sliced bell peppers (red, yellow, or orange add a lovely sweetness), earthy mushrooms, crunchy snap peas or snow peas, delicate baby corn, or even thinly sliced zucchini. It’s truly a “choose-your-own-adventure” kind of stir fry, allowing you to tailor it perfectly to your family’s tastes or whatever is fresh at the market.

However, no matter which vegetables you decide to include, there’s one component you absolutely shouldn’t skip: the incredible sweet ginger sauce. This sauce is the heart and soul of the dish, transforming simple ingredients into a truly memorable meal. It’s wonderfully sticky and sweet, providing a beautiful glaze that coats every piece of tofu and vegetable. The fresh ginger root infuses it with a lovely, warming spice and an aromatic depth that elevates the entire dish. It’s incredibly flavorful and adds that signature touch that makes this stir fry so utterly delicious.

Essential Ingredients for Your Perfect Stir Fry

Before diving into the full recipe, let’s explore the key ingredients that make this Tofu and Veggie Stir Fry so special. Understanding their roles will help you achieve the best results. The complete recipe with precise measurements and detailed instructions can be found in the recipe card below.

For the Irresistible Sweet Ginger Sauce:

• Soy Sauce or Liquid Aminos: These form the savory, umami base of our sauce. Soy sauce offers a classic Asian flavor, while liquid aminos provide a gluten-free and often lower-sodium alternative, both delivering that essential depth of flavor.
• Maple Syrup or Agave: To balance the savory notes, a touch of natural sweetness is added. Maple syrup lends a rich, nuanced sweetness, while agave nectar provides a lighter, more neutral sweetness. Choose your preferred liquid sweetener.
• Fresh Ginger Root: This is a star ingredient, offering a pungent, zesty, and warming spice that is characteristic of many Asian dishes. Freshly grated ginger provides a vibrant aroma and a depth of flavor that dried alternatives simply can’t match.
• Fresh Garlic: Minced garlic contributes a savory, aromatic foundation to the sauce. Its pungent flavor is a crucial counterpart to the ginger, creating a well-rounded and complex flavor profile.
• Unseasoned Rice Wine Vinegar: A splash of rice wine vinegar adds a bright, tangy acidity that cuts through the richness of the other ingredients and provides balance. It brightens the overall flavor of the sauce. Be sure to use the unseasoned variety, as seasoned rice vinegar often contains added sugar and salt that can alter the intended flavor balance.

For the Flavorful Stir Fry:

• Firm or Extra-Firm Tofu: The cornerstone of our plant-based protein. Pressing the tofu before cooking is a critical step, as it removes excess water, allowing the tofu to absorb flavors more effectively and achieve that desirable chewy, crispy texture when cooked. For detailed guidance, refer to resources like “How To Cook Tofu 101 + Best Tips on Making the Most Delicious Tofu.”
• Sea Salt and Freshly Ground Black Pepper: Simple seasonings that enhance the natural flavors of the tofu and vegetables, applied judiciously to taste.
• Neutral Oil: You’ll need an oil with a high smoke point for stir-frying, such as avocado oil, grapeseed oil, or canola oil. This ensures that the oil can withstand the high heat of stir-frying without burning, allowing the tofu and vegetables to develop a beautiful sear.
• Toasted Sesame Oil: Added towards the end of cooking or as a finishing oil, sesame oil imparts a distinct, nutty aroma and flavor that is quintessential to Asian cuisine. Its lower smoke point means it’s best for flavor rather than initial cooking.
• Broccoli: Fresh broccoli florets, cut into uniform pieces, will cook evenly and contribute a vibrant color, satisfying crunch, and earthy flavor to the stir fry. Uniform pieces are key for consistent tender-crisp results.
• Carrots: Peeled and julienned carrots add a touch of natural sweetness, a lovely bright orange color, and a pleasant crisp texture. To save time on prep, pre-julienned carrots from the grocery store are a convenient option.
• Cornstarch and Water (for a Cornstarch Slurry): This simple mixture is essential for thickening the sauce, giving it that glossy, rich consistency that clings beautifully to the tofu and vegetables.

Can You Substitute Ground Ginger for Fresh Ginger Root?

While you can technically substitute ground ginger for fresh ginger root in this recipe, I strongly advise against it if fresh ginger is available. Dried, ground ginger possesses a significantly different flavor profile than its fresh counterpart. Fresh ginger is bright, pungent, subtly sweet, and intensely aromatic, offering a complex, warm zest that adds an incredible depth and vibrancy to this stir fry. Ground ginger, on the other hand, is more concentrated and lacks the fresh, bright notes, often presenting a flatter, spicier flavor.

If you absolutely must use ground ginger for this stir fry or any other recipe calling for fresh ginger, a general conversion guideline is that 1/4 teaspoon of ground ginger is equivalent to approximately 1 tablespoon of fresh, minced ginger. However, be prepared for a noticeable difference in the final taste and aroma of your dish.

Mastering Your Tofu and Veggie Stir Fry: Step-by-Step Guide

Get ready to whip up a simple yet spectacular dinner! This Tofu and Veggie Stir Fry recipe is designed for ease and maximum flavor. Let’s walk through the steps to create this delicious meal.

Step 1: Prepare the Sweet Ginger Sauce. This is the flavor backbone of your stir fry, so getting it right from the start is key. In a small bowl, combine all the sauce ingredients: soy sauce (or liquid aminos), maple syrup (or agave), minced fresh ginger, finely minced garlic, and rice wine vinegar. Whisk them together thoroughly until all ingredients are well incorporated and the mixture is uniform. Set this flavorful sauce aside, ready to be added to your stir fry later.

Step 2: Achieve Perfectly Crispy Tofu. Heat a large skillet or wok over medium-high heat. Add both the neutral oil and the toasted sesame oil. Allow them to heat until they are hot and shimmering, indicating the pan is ready for cooking. Carefully add the pressed tofu cubes to the hot pan. Immediately drizzle about 2 tablespoons of your prepared sweet ginger sauce over the tofu; exercise caution as there may be some splattering due to the liquid hitting the hot oil. Cook each side of the tofu for approximately 2 to 3 minutes, or until all sides are beautifully crispy and lightly browned. This initial cooking step not only crisps the tofu but also helps to infuse it with the rich flavors of the sauce. Season the cooked tofu lightly with a pinch of sea salt and freshly ground black pepper, then transfer it to a plate and set aside.

Step 3: Cook the Vibrant Vegetables. Return the same pan to the stovetop (no need to clean it). Add the broccoli florets and julienned carrots. Stir fry the vegetables for about 2 minutes over medium-high heat, allowing them to start cooking and develop a slight char. To achieve that perfect tender-crisp texture, add a few tablespoons of water to the pan and immediately cover it. Let the vegetables steam for approximately 2 minutes. This steaming process helps to soften them without overcooking. Uncover the pan and lower the heat to medium. The vegetables should now be bright, slightly tender, but still retaining a pleasant crispness.

Step 4: Combine, Thicken, and Finish. With the vegetables cooked, it’s time to bring everything together. Add the cooked tofu back into the pan with the vegetables. Pour in the remaining sweet ginger sauce. Immediately follow this by pouring in the cornstarch slurry (which is 2 teaspoons of cornstarch mixed with 2 teaspoons of cold water until smooth). Stir constantly to coat all the tofu and vegetables evenly with the sauce. Continue to cook for another 2 to 3 minutes, or until the sauce begins to thicken and achieve a glossy, desirable consistency. The sauce should cling to the ingredients beautifully. Once thickened, remove the pan from the heat.

Step 5: Garnish and Serve. To add a final flourish of flavor and texture, garnish your finished stir fry generously with sesame seeds and freshly chopped scallions. These additions provide a delightful nutty crunch and a fresh, mild oniony bite. Serve your Tofu and Veggie Stir Fry immediately, perhaps over a bed of fluffy white rice, brown rice, quinoa, or cauliflower rice for a complete and satisfying meal. Enjoy the fruits of your quick and delicious cooking!

Tips for Achieving Stir Fry Perfection

While this Tofu and Veggie Stir Fry recipe is designed to be straightforward and accessible for home cooks, incorporating a few simple tricks and tips can elevate your dish from good to absolutely perfect. Follow these guidelines to ensure you get the most out of every cooking step:

• Cook Tofu and Veggies Separately for Optimal Texture: It can be tempting to save time by tossing everything into the pan at once, but resist the urge! For truly chewy, crispy tofu and perfectly tender-crisp vegetables, they need to cook independently. Tofu benefits from direct contact with high heat to develop its golden-brown exterior, while vegetables require specific timing to reach their ideal texture without becoming soggy or mushy. Cooking them in separate stages ensures each component reaches its peak deliciousness before being combined with the sauce.
• Ensure Your Cornstarch Slurry is Silky Smooth: The cornstarch slurry is what gives your stir fry sauce its desirable thick, glossy consistency. Before adding it to the pan, make absolutely certain that your cornstarch and water are thoroughly whisked together until there are no lumps whatsoever. If the slurry is lumpy, those small, undissolved bits of cornstarch will cook directly into the sauce, resulting in an unappealing, grainy texture instead of the smooth, luscious glaze we’re aiming for. A smooth slurry guarantees a beautifully cohesive sauce.
• Double the Sauce for Extra Richness: Do you love your stir fries with an abundance of sticky, flavorful sauce? Perhaps you enjoy soaking up every drop with a generous portion of rice or noodles? If so, don’t hesitate to double the recipe for both the sweet ginger sauce and the cornstarch slurry. This adjustment provides ample sauce to fully coat your ingredients and create an even more decadent experience, especially when serving over absorbent bases like fluffy rice or cooked quinoa.
• Don’t Overcrowd the Pan: When cooking the tofu and later the vegetables, ensure your skillet or wok isn’t overcrowded. Overcrowding lowers the pan’s temperature, leading to steaming instead of searing or stir-frying. This results in soft, rather than crispy, tofu and soggy, limp vegetables. Cook in batches if necessary to maintain high heat and achieve the best textures.
• Prep Everything Ahead (Mise en Place): Stir-frying is a very fast cooking method. Once you start, there’s little time to chop, mince, or measure. Have all your ingredients prepped, measured, and ready to go before you even turn on the heat. This “mise en place” approach ensures a smooth, stress-free cooking process and prevents anything from burning while you’re scrambling for the next ingredient.

Smart Meal Prep Ideas for Your Stir Fry

Transforming this delicious Tofu and Veggie Stir Fry into a week’s worth of convenient and healthy meal prep lunches is incredibly easy. A little planning goes a long way in ensuring you have tasty, plant-based meals ready to go. Here are some ideas for pairing and storing your stir fry for the best meal prep experience:

• Choose Your Base Wisely: This stir fry pairs beautifully with a variety of grain bases. Consider preparing a batch of quinoa fried rice for an added boost of protein and flavor, or stick with classic fluffy white rice or nutritious brown rice. For a lower-carb option, cauliflower rice is an excellent choice. The key to successful meal prep is to store your stir fry and your chosen grain base in separate containers. This crucial step prevents the grains (or cauliflower rice) from absorbing too much sauce and becoming soggy or mushy over time, ensuring a fresh texture when reheated.
• Add Garnishes Fresh: To maintain texture and freshness, store any garnishes separately. In a small, airtight container, bring thinly sliced scallions, extra sesame seeds, or even a handful of crunchy cashews or peanuts. Add these fresh garnishes just before serving or after reheating your meal. This simple addition provides a delightful textural contrast and a burst of fresh flavor that elevates your reheated stir fry experience.
• Portion for Convenience: Divide your cooked stir fry and chosen base into individual airtight meal prep containers. This makes grabbing a quick lunch effortless throughout the week, eliminating guesswork and encouraging healthier eating habits.

Storing and Reheating Leftovers

Proper storage ensures your delicious Tofu and Veggie Stir Fry remains fresh and enjoyable for days to come. Store any leftover stir fry in an airtight container in the refrigerator for up to 4 days. When you’re ready to enjoy it again, reheating is simple. You can warm it gently in a skillet on the stovetop over medium heat with a splash of oil or water to prevent sticking, stirring occasionally until heated through. Alternatively, for a quicker option, reheat it in the microwave until steaming hot. While the veggies might lose a tiny bit of their initial crispness, the flavors will remain wonderfully robust.

Can This Recipe Be Frozen?

Yes, this Tofu and Veggie Stir Fry can be frozen, making it a convenient option for long-term meal planning. You can store it in an airtight freezer-safe container or a heavy-duty freezer bag for up to 3 months. However, it’s important to note that the texture of the vegetables, particularly the broccoli and carrots, may not be quite the same after freezing, thawing, and reheating. The freezing process can cause the water crystals within the vegetables’ cell structures to expand, leading to a slightly softer, less crisp texture once thawed. To reheat, I recommend letting the stir fry thaw in the refrigerator overnight, then reheating it in the microwave or on the stovetop as described above. While the texture might be a little softer, the flavors will still be delicious and satisfying.

Enjoy this incredible vegan tofu and veggie stir fry, friends! If you make this recipe, please snap a photo and tag #jessicainthekitchen on Instagram! We’d also love it if you would leave a comment below and give the recipe a rating. Your feedback is greatly appreciated! Thanks so much for cooking with us!

Tofu and Veggie Stir Fry in Sweet Ginger Sauce

Servings:

4
servings

Prep Time:

20 minutes
mins

Cook Time:

20 minutes
mins

Total Time:

40 minutes
mins

This Tofu and Veggie Stir Fry is perfect for a weeknight dinner or easy meal prep lunches!

5 (from 37 ratings)

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Ingredients

Sweet Ginger Sauce

• 4
  tablespoons
  soy sauce,
  or liquid aminos
• 2
  tablespoons
  maple syrup,
  or agave
• 1
  teaspoon
  minced ginger
• 3-4
  cloves
  of finely minced garlic
• 1
  tablespoon
  rice wine vinegar

Stir Fry

• 1
  lb
  block of firm tofu, pressed,
  (454g)
• pinch
  sea salt and pepper
• 2
  teaspoons
  oil ,
  neutral and high smoke point (e.g., avocado oil)
• 2
  teaspoons
  sesame oil
• 2
  heads
  broccoli,
  (168g) large stem removed and chopped
• 1
  large
  carrot,
  peeled and julienned
• 2
  teaspoons
  cornstarch + 2 teaspoon water for a cornstarch slurry

Instructions

Sweet Ginger Sauce

• Stir all the sauce ingredients together in a small bowl and set aside. Ensure everything is well combined.

Stir Fry & Putting It All Together

• In a large pan or wok set over medium-high heat, add both the neutral oil and sesame oil. Once the oils are hot and shimmering, add the pressed tofu cubes to the pan. Drizzle about 2 tablespoons of the prepared sauce over the tofu; be cautious as some splattering may occur. Cook the tofu for about 2-3 minutes on each side until all sides are crisped up and browned. This step not only cooks the tofu to perfection but also helps to infuse it with initial sauce flavor. Season with a sprinkle of sea salt and ground black pepper. Remove the crispy tofu from the pan and set it aside on a plate.
• Return the same pan to the stovetop (no need to clean it). Add the chopped broccoli and julienned carrots. Stir-fry for about 2 minutes over medium-high heat to begin cooking them. Then, add a few tablespoons of water to the pan and cover it. Allow the vegetables to steam for about 2 minutes until they are tender-crisp. Remove the cover, lower the heat to medium, and add the cooked tofu back into the pan along with the remaining sweet ginger sauce. Pour in the cornstarch slurry (cornstarch mixed with water). Stir everything well to ensure all ingredients are evenly coated in the delicious sauce, then allow it to cook for another 2-3 minutes until the sauce thickens to a glossy consistency.
• Remove the stir fry from the heat. Top with extra sesame seeds and freshly chopped scallions for garnish. Serve immediately and enjoy your flavorful meal!

Notes

Here’s my favorite way to press tofu for optimal texture and flavor absorption: Wrap the block of tofu in several layers of paper towels, then wrap a clean kitchen towel around that. This prevents the kitchen towel from getting messy and makes it easier to wash. Think of it like swaddling a baby. Place a heavy object, such as a cast iron skillet, on top of the wrapped tofu. For extra weight, you can place two heavy books on top of the skillet, balancing them carefully. Allow the tofu to press for about 30 minutes. You’ll notice the tofu will be visibly smaller and firmer, and the kitchen towel will be damp with the expelled water. This crucial step greatly improves the tofu’s ability to absorb marinades and sauces, giving it an amazing chewy texture.

To store: Store leftover stir fry in an airtight container in the refrigerator for up to 4 days. For longer storage, it can be kept in the freezer for up to 3 months. When reheating, you can use a skillet on the stovetop with a splash of oil or warm it in the microwave. Keep in mind that frozen and reheated vegetables may be slightly softer in texture.

Calories:
177
kcal

,

Carbohydrates:
16.1
g

,

Protein:
12.1
g

,

Fat:
9.4
g

,

Fiber:
2.2
g

,

Sugar:
10
g

Disclaimer: Although jessicainthekitchen.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Jessicainthekitchen.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Cuisine:
Asian

Course:
Dinner, Lunch

Author:

Jessica Hylton