Tofu Stir Fry with Vegetables in a Soy Sesame Sauce

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This quick and easy Sesame Soy Tofu Stir Fry is loaded with fresh and colorful vegetables and plant-based protein.

Tofu and Veggies over rice
Tofu Stir Fry

This simple Tofu Veggie Stir Fry turned out so good! I love finding new ways to incorporate more tofu in my life, which is basically a blank sponge that soaks up anything you season it with. The stir fry sauce has just three ingredients: soy sauce, broth, and a little honey. Combine that with garlic and ginger, and you can’t go wrong! If you want more tofu recipes, try these Spicy Sriracha Tofu Rice Bowls and Kung Pao Tofu.

Tofu Stir Fry

Do you have to press tofu?

Yes, you should definitely press the tofu for a stir fry. You want to get out all the liquid so that the tofu will get nice and crispy. Also, make sure to use extra firm tofu for the crispiest results.

How To Press Tofu

Drain tofu then lay on a tea towel or paper towels. Place another towel on top and lightly press to remove most of the water from the tofu.

How to Make a Tofu Stir Fry

This healthy tofu stir fry has all the makings for a fast and easy vegetarian dinner. You can make the sauce and prep the vegetables and tofu ahead of time so that when it’s dinner time, you can quickly get a meal on the table.

  • Combine the soy sauce, vegetable broth, and honey to make the sauce.
  • Cut the tofu into half-inch cubes and then put them in a large bowl. Season with soy sauce and then coat in cornstarch
  • Cook the tofu for a few minutes without moving it in a nonstick skillet or wok and then repeat on the other sides.
  • Remove the tofu from the skillet and then cook your veggies until they are soft.
  • Add the garlic and ginger and cook for about 30 seconds.
  • Put the tofu and sauce in the pan and cook for a couple of minutes.

Variations:

  • You can use any vegetables you like. I used broccolini and bell pepper, but broccoli, carrots, or snap peas would also work.
  • Rather use meat? Swap the tofu for shrimp or diced chicken.
  • Make the stir fry vegan by swapping the honey for maple or brown sugar.
  • Make a spicy tofu stir fry by adding sriracha to the sauce.
  • Serve the stir fry by itself or with rice or soba noodles, or if you want to keep it low-carb, use cauliflower rice or zucchini noodles.

Tofu Stir FryTofu and Veggies over rice

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Tofu and Veggies over rice
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4.75 from 20 votes
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Tofu Stir Fry

294 Cals 18.5 Protein 21.5 Carbs 16 Fats
Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Yield: 4 servings
COURSE: Dinner, Lunch
CUISINE: Asian
This quick and easy Sesame Soy Tofu Stir Fry is loaded with fresh and colorful vegetables and plant-based protein.

Ingredients

Sauce

  • 1/4 cup reduced-sodium soy sauce, or gluten-free soy sauce
  • 1/4 cup reduced-sodium vegetable broth
  • 1 tablespoon honey, or brown sugar for vegan

Stir Fry

  • 16 ounces super firm tofu, drained, pressed
  • 1 tablespoon reduced-sodium soy sauce, or gluten-free soy sauce
  • 2 tablespoons cornstarch or arrowroot powder
  • 1 tablespoons neutral oil, such as grapeseed or canola
  • 1 tablespoon sesame oil
  • 1 red bell pepper, diced 1/2 inch
  • 1 small bunch of broccolini, chopped 1-inch
  • 4 garlic cloves, minced
  • 1 tablespoon grated ginger
  • 1 tbsp sesame seeds, toasted

Instructions

  • In a small bowl combine soy sauce, vegetable broth and honey. Set aside.
  • Once the tofu has drained, slice in half then into 1/2 inch cubes and place into a large bowl and season with 1 tablespoon soy sauce.
  • Sprinkle cornstarch on top and gently toss with your hands to ensure all tofu pieces are covered.
  • In a large nonstick skillet or wok, add 1 tablespoon oil and heat to medium-high.
  • Add the tofu and let it get crispy without touching it or flipping for 3-4 minutes, then repeat on all sides.
    tofu in a wok
  • Remove tofu and set aside.
  • To the skillet at medium heat, add sesame oil, red peppers, broccolini and cook until softened, about 5 minutes.
  • Add the garlic and ginger and cook 30 to 60 seconds.
  • Add the tofu and sauce, toss and cook for an additional 1 to 2 minutes, or until sauce is slightly thickened and the tofu is heated through.
  • Top with sesame seeds.

Video

Notes

Variations:

  • You can use any vegetables you like. I used broccolini and bell pepper, but broccoli, carrots, or snap peas would also work.
  •  Make the stir fry vegan by swapping the honey for maple or brown sugar.
  • Make a spicy tofu stir fry by adding sriracha to the sauce.
  • Serve the stir fry by itself or with rice or soba noodles, or if you want to keep it low-carb, use cauliflower rice or zucchini noodles.

Nutrition

Serving: 1cup, Calories: 294kcal, Carbohydrates: 21.5g, Protein: 18.5g, Fat: 16g, Saturated Fat: 2.5g, Sodium: 868.5mg, Fiber: 6.5g, Sugar: 6.5g
Keywords: asian tofu, tofu stir fry chinese, vegetarian tofu recipes

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40 comments

  1. Very flavorful. The tofu is fabulous. We used defrosted frozen oriental vegetables, dried and then stir fried. We’ll make this again

  2. The tofu frying part was was a complete disaster for me. I used chili/onion/garlic oil instead of neutral. The flavor was SO good, but all the crispy sides of the firm tofu I used stuck to the bottom and ended up burning. I added udon noodles. The end result is really good!

  3. I love this recipe!  I’ve made it a few times. already. So healthy and yummy.  I added Siracha to the sauce for a bit more spice and my husband thinks some fresh basil and chopped peanuts would add a nice bit of flavor so I will try that next time.

  4. Made it last night and it was delish! We used Mike’s Hot Honey and it was just right! Topped with some chili crunch and will definitely be making again. The tofu was so crispy and a great weeknight no meat meal!

  5. This was a great meal with some variations including chopped garlic and ginger. I used bok choy, mushrooms, green onion and red pepper as the vegetable base. For some reason, I needed more vegetable oil for the tofu to fry up properly. Oh, I used Wondra as the starch. Thanks!

  6. I wish you specified whether to use toasted or regular sesame oil.. Which is it?

  7. Waaay good.

  8. I meal prepped this for lunches this week and it was so tasty! I love finding ways to change up the use of tofu! Another easy and great recipe!

  9. Sauce never thickened. Maybe it’s because I used a non stick pan instead of a wok?