Vegan Veggie Stir-Fry with Tofu

Vegan Veggie Stir-Fry with Tofu

This vibrant and satisfying vegan stir-fry combines tofu with a medley of fresh vegetables in a savory sauce. It’s a quick and nutritious meal that’s perfect for busy weeknights.

Ingredients

• 1 block firm tofu, pressed and cubed (or use mushrooms for a soy-free option)

• 1 zucchini, sliced

• 1 bell pepper, sliced

• 1 cup broccoli florets

• ½ cup snap peas or green beans

• 2 cloves garlic, minced

• 1 teaspoon fresh ginger, minced

• 1 tablespoon low-sodium soy sauce (or coconut aminos)

• ½ teaspoon sesame oil (optional, for flavor)

• 1 tablespoon vegetable broth (for sautéing)

• ½ teaspoon chili flakes (optional)

• Mashed potatoes or cauliflower rice, to serve

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture, then cut it into cubes. If using mushrooms instead of tofu, slice them accordingly.​

2. Sauté Aromatics: In a non-stick pan over medium heat, add the vegetable broth. Once heated, sauté the minced garlic and ginger for about 30 seconds until fragrant.​

3. Cook the Tofu: Add the tofu cubes to the pan and cook until lightly golden, about 5 minutes. If using mushrooms, add them at this stage and cook until they release their moisture and become tender.​

4. Stir-Fry Vegetables: Add the sliced zucchini, bell pepper, broccoli florets, and snap peas (or green beans) to the pan. Stir-fry for 3–5 minutes until the vegetables are tender-crisp.​

5. Add Sauce and Seasonings: Pour in the soy sauce and sesame oil (if using). Add chili flakes if desired. Stir well to combine and cook for an additional minute.​

6. Serve: Serve the stir-fry over mashed potatoes or cauliflower rice for a low-carb option.​

Storage Tips

• Refrigerator: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat thoroughly before serving.​

• Freezer: Freezing is not recommended, as the texture of the tofu and vegetables may change upon thawing.​

Customization Ideas

• Add Protein: Incorporate chickpeas, tempeh, or edamame for an extra protein boost.​

• Herb Variations: Experiment with different herbs like cilantro, basil, or mint to suit your taste.​

• Additional Veggies: Feel free to add other vegetables such as carrots, mushrooms, or baby corn for added nutrition and color.​