Healthy Tofu Stir-Fry with Vegetables and Garlic Sauce
Credit: istockphoto
Tofu Stir-Fry with Garlic Sauce is a quick, nutritious, and flavourful meal that's perfect for lunch or dinner. Crispy tofu is tossed with colourful vegetables and coated in a rich garlic sauce made with soy sauce, sesame oil, ginger, and honey or maple syrup. Packed with plant-based protein, vitamins, and fibre, this easy stir-fry comes together in under 30 minutes. Serve it over steamed rice or noodles for a wholesome meal that's both satisfying and better than takeout.
Looking for a quick, healthy, and satisfying dinner? Tofu Stir-Fry with Garlic Sauce is a delicious plant-based recipe that's packed with protein, vibrant vegetables, and bold Asian-inspired flavours. Crispy pan-fried tofu is coated in a savoury garlic sauce and tossed with colourful vegetables, creating a meal that's nutritious, filling, and ready in about 30 minutes.
Whether you're a long-time tofu lover or trying it for the first time, this recipe is an excellent way to enjoy its mild flavour and satisfying texture. It's also highly customizable, use your favourite vegetables and adjust the sauce to suit your taste.
Ingredients
For the Tofu
400g firm tofu, pressed and cubed
2 tablespoons cornstarch
1 tablespoon vegetable oil
Salt and black pepper to taste
For the Stir-Fry
1 cup broccoli florets
1 red bell pepper, sliced
1 carrot, thinly sliced
½ cup snap peas
1 small onion, sliced
2 teaspoons sesame oil
For the Garlic Sauce
3 cloves garlic, minced
1 teaspoon grated ginger
3 tablespoons soy sauce (low sodium preferred)
1 tablespoon rice vinegar
1 tablespoon honey or maple syrup
1 teaspoon chili flakes (optional)
1 teaspoon cornstarch mixed with 2 tablespoons water
¼ cup water
For Garnish
Sesame seeds
Chopped spring onions
How to Make Tofu Stir-Fry
Step 1: Prepare the Tofu
Press the tofu for 15–20 minutes to remove excess moisture. Cut it into bite-sized cubes and toss with cornstarch, salt, and black pepper.
Step 2: Cook the Tofu
Heat vegetable oil in a large skillet or wok over medium-high heat. Cook the tofu until all sides are golden brown and crispy, about 8–10 minutes. Remove and set aside.
Step 3: Cook the Vegetables
In the same pan, add sesame oil. Sauté the onions for a minute before adding broccoli, carrots, bell peppers, and snap peas. Stir-fry for 4–5 minutes until the vegetables are tender yet crisp.
Step 4: Prepare the Garlic Sauce
In a small bowl, mix soy sauce, rice vinegar, honey, garlic, ginger, water, and chili flakes. Pour the sauce into the pan with the vegetables. Add the cornstarch slurry and stir continuously until the sauce thickens.
Step 5: Combine Everything
Return the crispy tofu to the pan and gently toss until every piece is coated in the garlic sauce. Cook for another 2–3 minutes.
Step 6: Garnish and Serve
Sprinkle sesame seeds and chopped spring onions on top. Serve hot with steamed jasmine rice, brown rice, quinoa, or noodles.
Tips for the Best Tofu Stir-Fry
Always press the tofu before cooking to help it become crispy.
Firm or extra-firm tofu works best for stir-frying.
Avoid overcrowding the pan while frying the tofu.
Add mushrooms, baby corn, zucchini, or bok choy for extra variety.
Adjust the sweetness and spice level according to your preference.
