Light Veggie Stir-Fry With Tofu – Fresh, Fast, and Flavorful

Stir-fry is one of those reliable, weeknight-friendly meals that never gets old. This light veggie stir-fry with tofu is fresh, colorful, and satisfying without feeling heavy. It’s quick to make, uses simple pantry staples, and packs in a ton of vegetables.

The sauce is savory with a hint of sweetness, and the tofu gets golden and crisp around the edges. If you want a healthy, tasty meal in under 30 minutes, this is a great one to keep on repeat.

What Makes This Recipe So Good

• Quick and easy: Most of the work is chopping vegetables. The actual cooking takes about 10 minutes.
• Light yet satisfying: Plenty of veggies and protein-rich tofu make it filling without being heavy.
• Flexible: Use whatever vegetables you have on hand.

  This recipe is very forgiving.

• Balanced sauce: A simple soy-garlic-ginger mix gives you a clean, restaurant-style flavor without being salty or sticky.
• Budget-friendly: Tofu is affordable, and you can use seasonal produce to keep costs down.

Ingredients

• 14 oz (400 g) extra-firm tofu, pressed and cubed
• 1 tablespoon cornstarch (for coating tofu)
• 2 tablespoons neutral oil (such as avocado, canola, or grapeseed), divided
• 1 small red bell pepper, sliced into thin strips
• 1 cup broccoli florets
• 1 medium carrot, thinly sliced on the bias
• 1 small zucchini, halved lengthwise and sliced
• 1 cup snow peas or sugar snap peas, trimmed
• 3 green onions, cut into 1-inch pieces (whites and greens separated)
• 2 garlic cloves, minced
• 1 teaspoon grated fresh ginger (or 1/2 teaspoon ground ginger in a pinch)
• Sesame seeds and lime wedges for serving (optional)

Sauce:

• 3 tablespoons low-sodium soy sauce or tamari
• 2 teaspoons rice vinegar
• 1 teaspoon toasted sesame oil
• 1–2 teaspoons maple syrup or honey (adjust to taste)
• 1/4 cup water
• 1 teaspoon cornstarch (to lightly thicken)
• Optional heat: 1/4–1/2 teaspoon red pepper flakes or a squeeze of sriracha

To serve: Steamed rice, brown rice, or cooked noodles

Step-by-Step Instructions

1. Press the tofu: Wrap the tofu in a clean kitchen towel and place something heavy on top for 10–15 minutes. This helps remove excess moisture so it crisps nicely.
2. Mix the sauce: In a small bowl, whisk soy sauce, rice vinegar, sesame oil, maple syrup, water, cornstarch, and optional heat. Set aside.
3. Prep the vegetables: Slice all vegetables into bite-sized pieces.

   Keep the garlic, ginger, and green onion whites separate from the rest.

4. Cube and coat tofu: Cut the pressed tofu into 3/4-inch cubes. Toss gently with 1 tablespoon cornstarch until lightly coated.
5. Sear the tofu: Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Add tofu in a single layer and cook 6–8 minutes, turning occasionally, until golden on most sides.

   Remove to a plate.

6. Sauté aromatics: Add the remaining 1 tablespoon oil to the pan. Add garlic, ginger, and green onion whites. Stir for 30 seconds until fragrant.
7. Stir-fry the vegetables: Add broccoli and carrots first.

   Cook 2 minutes, stirring often. Add bell pepper, zucchini, and peas. Cook 2–3 minutes more until crisp-tender.

8. Add tofu and sauce: Return tofu to the pan.

   Give the sauce a quick stir (cornstarch settles), then pour it in. Toss to coat and cook 1–2 minutes until the sauce turns glossy and lightly thickens.

9. Finish and serve: Remove from heat. Add green onion tops.

   Taste and adjust seasoning with a splash more soy sauce, vinegar, or lime. Sprinkle sesame seeds if you like. Serve over warm rice or noodles.

How to Store

• Refrigerate: Cool completely and store in an airtight container for up to 4 days.
• Reheat: Warm in a skillet over medium heat with a splash of water to loosen the sauce.

  Microwave works in a pinch, but tofu stays crispier on the stove.

• Freeze: Not ideal. Tofu texture can change and veggies may get soft. If you do freeze, thaw overnight and reheat gently.
• Meal prep tip: Keep sauce, tofu, and veggies in separate containers for best texture, then stir-fry just before eating.

Benefits of This Recipe

• Protein-rich and plant-based: Tofu provides complete protein, making this a great meatless main.
• High in fiber and micronutrients: A mix of colorful veggies delivers vitamins A, C, K, and antioxidants.
• Light on oil and sodium: Controlled sauce and quick cooking keep the dish fresh and balanced.
• Quick cooking preserves nutrients: Stir-frying keeps vegetables crisp and bright.
• Customizable for dietary needs: Use tamari for gluten-free and maple syrup for vegan.

Common Mistakes to Avoid

• Skipping the tofu press: Wet tofu won’t crisp.

  Even five minutes makes a difference.

• Overcrowding the pan: Too many vegetables steam instead of sear. Cook in batches if your pan is small.
• Not pre-mixing the sauce: Cornstarch needs to be fully dissolved. Whisk before pouring in.
• Overcooking the vegetables: You want crisp-tender, not soft.

  Stay by the stove and keep them moving.

• Using low heat: Stir-fry thrives on medium-high heat for a quick, flavorful sear.

Variations You Can Try

• Spicy garlic: Add extra chili flakes and a minced fresh chili. Finish with a squeeze of lime.
• Peanut twist: Stir 1–2 tablespoons peanut butter into the sauce and thin with a bit more water.
• Miso-ginger: Whisk 1 teaspoon white miso into the sauce for deeper umami.
• Mushroom lovers: Add sliced shiitake or cremini with the first batch of vegetables.
• Teriyaki style: Swap the sauce for a simple mix of soy, mirin, and a touch more sweetener; reduce until glossy.
• Low-carb: Serve over cauliflower rice or zucchini noodles.
• Citrus finish: Add orange zest to the sauce and a splash of orange juice at the end.

FAQ

Do I have to press the tofu?

Pressing is highly recommended. It removes moisture so the tofu browns and stays firm.

If you’re short on time, use extra-firm tofu and blot it very well with paper towels.

Can I bake the tofu instead?

Yes. Toss cubed tofu with cornstarch and a little oil, then bake at 400°F (200°C) for 20–25 minutes, flipping halfway. Add to the stir-fry at the sauce step.

What vegetables work best?

Firm, quick-cooking vegetables are ideal: broccoli, bell peppers, carrots, snap peas, mushrooms, and baby corn.

Avoid very watery vegetables like tomatoes, which can make the dish soggy.

How can I make it gluten-free?

Use tamari instead of soy sauce and check that your cornstarch and other condiments are certified gluten-free. Everything else remains the same.

Why did my sauce turn gummy?

Too much cornstarch or simmering for too long can make it thick and gluey. Use the measured amount and cook just until glossy, about 1–2 minutes.

Can I use frozen vegetables?

You can, but thaw and pat dry first.

Cook them over high heat and avoid crowding to prevent excess moisture and steaming.

What protein can I substitute for tofu?

Tempeh, seitan, or thinly sliced chicken or shrimp all work. Cook the protein first, then proceed with the recipe.

How do I keep leftovers from getting soggy?

Store the sauce separate when possible, or reheat in a hot skillet to revive texture. A quick splash of soy sauce or vinegar can refresh the flavors.

In Conclusion

This light veggie stir-fry with tofu is a reliable, feel-good meal you can make any night of the week.

It’s fast, flexible, and full of fresh flavor. With a smart sauce and crisp vegetables, it hits that sweet spot between healthy and satisfying. Keep this recipe in your rotation, swap in whatever produce you have, and enjoy a colorful, nourishing dinner with minimal fuss.

Light Veggie Stir-Fry With Tofu – Fresh, Fast, and Flavorful

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Prep Time 10 minutes mins

Cook Time 12 minutes mins

Total Time 22 minutes mins

Servings: 4 servings

Ingredients Method

Ingredients

  

1x2x3x?

• 14 oz (400 g) extra-firm tofu, pressed and cubed
• 1 tablespoon cornstarch (for coating tofu)
• 2 tablespoons neutral oil (such as avocado, canola, or grapeseed), divided
• 1 small red bell pepper, sliced into thin strips
• 1 cup broccoli florets
• 1 medium carrot, thinly sliced on the bias
• 1 small zucchini, halved lengthwise and sliced
• 1 cup snow peas or sugar snap peas, trimmed
• 3 green onions, cut into 1-inch pieces (whites and greens separated)
• 2 garlic cloves, minced
• 1 teaspoon grated fresh ginger (or 1/2 teaspoon ground ginger in a pinch)
• Sesame seeds and lime wedges for serving (optional)
• 3 tablespoons low-sodium soy sauce or tamari
• 2 teaspoons rice vinegar
• 1 teaspoon toasted sesame oil
• 1–2 teaspoons maple syrup or honey (adjust to taste)
• 1/4 cup water
• 1 teaspoon cornstarch (to lightly thicken)
• Optional heat: 1/4–1/2 teaspoon red pepper flakes or a squeeze of sriracha

Method

 

1. Press the tofu: Wrap the tofu in a clean kitchen towel and place something heavy on top for 10–15 minutes. This helps remove excess moisture so it crisps nicely.
2. Mix the sauce: In a small bowl, whisk soy sauce, rice vinegar, sesame oil, maple syrup, water, cornstarch, and optional heat. Set aside.
3. Prep the vegetables: Slice all vegetables into bite-sized pieces. Keep the garlic, ginger, and green onion whites separate from the rest.
4. Cube and coat tofu: Cut the pressed tofu into 3/4-inch cubes. Toss gently with 1 tablespoon cornstarch until lightly coated.
5. Sear the tofu: Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Add tofu in a single layer and cook 6–8 minutes, turning occasionally, until golden on most sides. Remove to a plate.
6. Sauté aromatics: Add the remaining 1 tablespoon oil to the pan. Add garlic, ginger, and green onion whites. Stir for 30 seconds until fragrant.
7. Stir-fry the vegetables: Add broccoli and carrots first. Cook 2 minutes, stirring often. Add bell pepper, zucchini, and peas. Cook 2–3 minutes more until crisp-tender.
8. Add tofu and sauce: Return tofu to the pan. Give the sauce a quick stir (cornstarch settles), then pour it in. Toss to coat and cook 1–2 minutes until the sauce turns glossy and lightly thickens.
9. Finish and serve: Remove from heat. Add green onion tops. Taste and adjust seasoning with a splash more soy sauce, vinegar, or lime. Sprinkle sesame seeds if you like. Serve over warm rice or noodles.

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