This tasty tofu stir fry recipe is our go-to for healthy plant based dinners! It’s got the best stir fry sauce, and you can use any veggies.

Did you know tofu is delicious? For years Alex and I veered away from tofu because we weren’t quite sure what to do with it. Of course, tofu right out of the container is a colorless, flavorless goo. But cook it up right and it’s one of the tastiest plant-based dinners you can have. This healthy vegan protein is great for incorporating into your meal prep repertoire. Want to fall in love with it? Come taste this tofu stir fry. It’s got the most flavor-packed stir fry sauce that works with any veggie, and the tofu is crisped on the outside and perfectly seasoned.

First off: is tofu healthy?

We get this question a lot, because there have been some tofu rumors out there in the rumor mill. Here’s our two-cents: Tofu is part of a healthy diet. According to the Harvard TH Chan School of Nutrition, soy is a nutrient-dense source of protein that can safely be consumed several times a week. It’s likely to provide health benefits, especially when you eat it as an alternative to red meat and processed meat. Learn more about tofu here: Straight Talk About Soy and Is Tofu Good for You?

How to make a tofu stir fry: the basic steps

Even better than being healthy: tofu can be completely delicious if you cook it correctly! Here’s what to know about the elements of making this basic tofu stir fry:

• Make the stir fry sauce. This sauce is SO good! You’re going to love the flavor and the thick body of the sauce.
• Chop the veggies. This is where much of the prep time will come in. We’ve used only a few veggies so you don’t have to spend hours chopping.
• Cook the tofu. The main idea is to cut it into small squares, then pan fry for 5 minutes per side.
• Stir fry the veggies. Add the veggies for 6 minutes. Then add the tofu and sauce and turn off the heat! The sauce will heat and thicken using the residual heat. If you have the heat too high, the sauce will evaporate.

Guess what: you don’t have to press the tofu!

Did you notice something was missing? Pressing the tofu! If you’ve made other tofu recipes, they may have called for wrapping the tofu in a towel and placing a heavy object on top for 30 minutes. The theory is that this extracts more water, helping the tofu to get crispier. But really: who has the time for that?

This tofu stir fry works for weeknight dinners because you don’t have to spend the time pressing it before cooking. Just pat it dry with a towel and you’re ready to cook.

What’s in this delicious stir fry sauce

Did we talk up this stir fry sauce enough? Let’s just spend a little more time there. You can use this sauce for any stir fry that’s intended for 4 servings. You can also easily make the sauce in advance! Whip it up and store in a covered jar or container until you’re ready to cook. It saves a few minutes: which can be crucial on a weeknight. Here’s what’s in this sauce:

• Soy sauce
• Rice vinegar
• Sugar
• Miso
• Cornstarch
• Garlic powder

Other veggies to use in a tofu stir fry

You can use lots of other vegetables in this tofu stir fry! We chose broccoli, red and orange bell pepper, and shiitake mushrooms because they have beautiful colors, lots of nutrients, and a similar cooking time. Here’s a cheat sheet for other vegetables you might want to add to show the timing for each one:

Vegetables that take 6 to 7 minutes to stir fry:

• Broccoli 
• Bell pepper of any color, or a mix
• Onion: white, yellow, or red
• Mushrooms: portobello or shiitake
• Carrots, thinly sliced or matchsticks

Vegetables that take 3 to 5 minutes to stir fry:

• Cabbage, thinly sliced
• Snap peas
• Bok choy, chopped
• Zucchini or summer squash
• Edamame, frozen and shelled

Vegetables that take 1 minute to stir fry:

• Garlic, minced
• Ginger, minced
• Green onion, thinly sliced (or use as a garnish)

What to serve with this tofu stir fry

Lastly, let’s talk about how to serve this tofu stir fry! This makes a fantastic healthy vegan dinner idea or easy vegetarian meal. You’ll want to serve with some sort of whole grain to make it more filling. Here are some options:

• Rice: The easiest and most traditional option for a stir fry. Go to How to Cook Rice or Instant Pot Rice.
• Quinoa: When we want to mix things up, quinoa is a fun grain to serve with a stir fry. Go to How to Make Quinoa or Instant Pot Quinoa.
• Cauliflower Rice: Don’t want to eat a whole grain? Try cauliflower rice! Take 1 head of cauliflower and chop it into large florets. Place half of the florets into the bowl of a food processor and pulse until fully chopped and the cauliflower resembles grains of rice. Remove the “rice” to a bowl and process the remainder of the cauliflower.

This tofu stir fry recipe is…

Vegetarian, vegan, plant-based, dairy-free and gluten-free.

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More easy vegan dinner ideas

Love eating plant based? Here are a few more vegan dinner ideas to add to your repertoire:

• Easy Grain Bowl Pair a whole grain, protein and veggies with this amazing tahini sauce to make a healthy, fast and easy dinner. Or try this Easy Rice Bowl with black beans.
• Vegan Fajitas A plant based dinner that everyone loves! Roast the veggies on a sheet pan for quick and easy prep.
• Vegan Fettuccine Alfredo Tastes decadent, but the creamy sauce is filled with healthy plant based ingredients. An easy dinner in under 30 minutes!

A Couple Cooks - Healthy, Whole Food, & Vegetarian Recipes