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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4.91 from 10 votes
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Tofu Stir Fry

4
8
4
SP
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.

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
Blue Smart Points: 4
Green Smart Points: 8
Purple Smart Points: 4
Keywords: asian tofu, tofu stir fry chinese, vegetarian tofu recipes

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25 comments

  1. This was my first attempt at cooking and eating Tofu. I have to say, it was delicious! The vegetables were a perfect combination. Having to drain the tofu took awhile, and having to turn each piece of tofu was a bit time consuming, but I will keep this recipe, and do some prep ahead next time!

  2. This was a very easy and tasty recipe! Only change I made was adding a little lime juice. We ate it with soba noodles. Thanks for yet another great recipe!

  3. This was great! I’ve been wanting to eat more tofu and this recipe looked easy enough. I drained/pressed the tofu while chopping up my vegetables. Really tasty. I paired it with some brown rice.

  4. I made the tofu in the air fryer for 15 min on 400 and it came out perfect. I didn’t use any oil for the tofu, just sprayed with cooking spray. So good!!!!!!! I served it with Trader Joe’s brown rice. Amazing. Thanks Gina! These tofu recipes  are to die for! 

  5. Does tofu have to be fried? Could I just cook it in the sauce without the cornstarch? 

  6. Another grand slam, I loved this meal. I’ve never bought tofu and was nervous about the outcome but it was so delicious. 

  7. This dinner was a hit with my family! I did substitute the tofu with chicken breast as we are not fans of tofu. I also added almonds to give it a crunch which was delicious. Yum!

  8. Easy and delicious!  Your recipes never fail. 

  9. If you’re using a block of frozen (& then thawed) tofu, do you still have to press it?

  10. Excellent. I fried my tofu in the airfryer (375 for 15 min) while I made the veggies. I used green beans and carrots, steamed them a bit in the sauce. Super quick, super crispy and super delicious. Gina, you’re my hero.

  11. Thank you for creating some new alternative protein recipes! 

  12. I think THIS is the recipe that will finally get me to try, love?, tofu. 
    I think I’ll go out to the store tomorrow to get the ingredients. 

  13. This recipe looks delicious!
    I’m a tofu novice — I’ve eaten it, but never cooked with it. Can you provide instructions for how to press tofu?

  14. So wonderful!