Tofu vegetable stir fry with crispy tofu, noodles and veggies in a simple stir fry sauce. Quick, easy and delicious.
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If you are looking for a quick, colourful and satisfying dinner, this tofu vegetable stir fry is a great recipe to keep on hand. It is packed with crispy tofu, tender vegetables and noodles, all coated in a simple stir fry sauce that brings everything together beautifully. This tofu vegetable stir fry is ideal for busy evenings when you want something wholesome and full of flavour without spending ages in the kitchen. It is an easy tofu stir fry that works well for meal prep, simple weeknight dinners or anytime you want a healthy dinner with plenty of plant-based protein.
Why you'll love this recipe
This tofu vegetable stir fry recipe is packed with texture and flavour. The tofu gets a crispy exterior in the frying pan, the vegetables stay tender with a little bite, and the sauce lightly coats the noodles without feeling heavy. It is also very flexible - you can add extra veggies or different flavours and make this your own.
Ingredients
The recipe uses extra firm tofu, low sodium soy sauce, sesame oil, rice wine vinegar, water and spices for the tofu marinade, along with microwaveable udon noodles, diced pepper, broccoli, white button mushrooms, water chestnuts and cornstarch for the stir fry itself. Optional toppings are sesame seeds and green onions or scallions.
These are all fairly easy ingredients to find in most supermarkets, and that is one reason tofu recipes like this are so useful for regular meal planning. Extra-firm tofu is the best choice here because it contains less water and holds its shape better in the pan, which helps create that crispy tofu finish. Softer tofus such as soft tofu or silken tofu are not ideal in a stir fry like this because they are more delicate and can break apart easily. Pressing the tofu with paper towels or a kitchen towel, and even weighing it down with a heavy book, skillet or tofu press, helps remove as much water as possible before cooking.
Nutritionally, this is a lovely healthy tofu stir fry because tofu is a good source of plant-based protein, while the vegetables add fibre, colour and extra goodness. Broccoli and red peppers work especially well here, and you could easily add bok choy, chinese broccoli, green beans or snap peas next time if you want to stretch the recipe further. You could also add fresh ginger and garlic to build flavour, so those are easy upgrades if you want an even bolder stir fry sauce.
You will need...
- extra firm tofu
- soy sauce
- maple syrup
- sesame oil
- rice wine vinegar
- garlic powder
- onion powder
- smoked paprika
- microwaveable udon noodles
- bell pepper, diced
- broccoli, diced
- white button mushrooms, diced
- water chestnuts, diced
- cornstarch
- Optional Toppings: Sesame seeds and/or scallions
For exact quantities see the recipe card below.
Ingredient notes and helpful tips
For the best tofu vegetable stir fry, start with extra firm tofu and remove as much water as you can. Less water means the tofu browns more easily and develops more crisp edges. Cooking the tofu in a single layer also matters, since overcrowding can stop it from crisping properly.
The sauce ingredients in this recipe are simple and work really well with udon noodles. If you like a little more punch, fresh ginger, chili garlic sauce, peanut butter for a peanut sauce twist, or a splash of rice vinegar are common additions in other well-loved stir fry recipes. Sesame oil is best used thoughtfully because it has a strong, nutty flavour. Some prefer cook with it, while others save it for the end so the flavour stays more pronounced.
Instructions
Press the tofu for at least 30 minutes in a clean kitchen towel or tofu press to remove as much water as possible and cut into 1 inch cubes.
Make the marinade by adding all remaining tofu ingredients to a small bowl. Pour the marinade on the cubed tofu and allow to sit for at least 30 minutes.
Heat a nonstick skillet on low -medium heat. Put tofu in the pan in a single layer. Be sure to keep the remaining marinade. Allow to cook and crisp for about 1 -2 minutes on each side of the cube. Remove cooked tofu and set aside on a plate. To the same pan, add in the diced veggies. Saute for about 2 -3 minutes or until veggies have softened.
Meanwhile, cook the noodles according to the package.
Add 1 teaspoon cornstarch to the remaining tofu marinade and whisk.
Remove the pan from the heat and add in the marinade and noodles. Mix everything to combine and allow the residual heat from the pan to cook off the cornstarch. Add tofu back in and serve! Garnish with sesame seeds and/or scallions if desired.
📖 Recipe
Tofu Vegetable Stir Fry Recipe (Veggie Stir-Fry)
- Total Time: 1 hour 10 minutes
- Yield: 2-3 servings 1x
- Diet: Vegan
Ingredients
Instructions
- Press the tofu for at least 30 minutes in a clean kitchen towel or tofu press to remove as much water as possible and cut into 1 inch cubes.
- Make the marinade by adding all remaining tofu ingredients to a small bowl. Pour the marinade on the cubed tofu and allow to sit for at least 30 minutes.
- Heat a nonstick skillet on low -medium heat. Put tofu in the pan in a single layer. Be sure to keep the remaining marinade. Allow to cook and crisp for about 1 -2 minutes on each side of the cube. Remove cooked tofu and set aside on a plate. To the same pan, add in the diced veggies. Saute for about 2 -3 minutes or until veggies have softened.
- Meanwhile, cook the noodles according to the package.
- To the remaining tofu marinade, add 1 teaspoon cornstarch and whisk.
- Remove the pan from the heat and add in the marinade and noodles. Mix everything to combine and allow the residual heat from the pan to cook off the cornstarch. Add tofu back in and plate! Garnish with sesame seeds and/or scallions if desired.
Variations and substitutions
This tofu vegetable stir fry is very easy to adapt depending on what you already have at home.
You can swap the udon noodles for brown rice, rice noodles or even quinoa if you prefer. Brown rice is especially popular with similar recipes and turns this into an easy healthy dinner with a slightly nuttier flavour.
For the vegetables, try bok choy, chinese broccoli, green beans or snap peas in place of some of the broccoli and mushrooms. Stir fries are one of the easiest ways to use up whatever is in the fridge. Red peppers are already a great addition here, but carrots, onions and spinach would also work nicely.
If you want a richer sauce, add a spoonful of peanut butter to create a quick peanut sauce. For more heat, stir in chili garlic sauce. For a brighter finish, add a little fresh ginger or a dash more rice vinegar.
You can also use avocado oil or canola oil if you prefer a neutral high-heat oil for pan-frying the tofu. If you are using a regular frying pan rather than a good nonstick skillet, that can help prevent sticking.
Serving suggestions
This tofu vegetable stir fry is delicious exactly as written with noodles, but there are lots of ways to serve it.
A sprinkle of sesame seeds and green onions on top adds crunch and freshness.
For a heartier meal, serve it over brown rice instead of noodles, or pair it with extra steamed greens on the side. If you want a takeaway-style dinner at home, a drizzle of extra stir fry sauce or peanut sauce over the top is lovely too. You might also enjoy this tofu stir fry with cauliflower rice for a lighter option, but I think the chewy noodles are part of what makes this version especially comforting.
Frequently asked questions
What tofu is best for tofu vegetable stir fry?
Extra firm tofu or extra-firm tofu is best because it has less water and holds together well during cooking. It also gives you the best chance of getting that crispy exterior. Soft tofu, silken tofu and other softer tofus are too delicate for this kind of stir fry.
Do I really need to press the tofu?
Yes, it makes a big difference. Pressing removes much water from the tofu, which helps it brown better and stops it from steaming in the pan. A kitchen towel, paper towels and a heavy book or pan all work if you do not have a tofu press.
Can I make this ahead of time?
Yes. Many tofu stir fry recipes keep well in an airtight container in the fridge for several days. The vegetables may soften a little over time, but the flavours still work well for meal prep.
What pan should I use?
A nonstick skillet or large frying pan works very well. A wok is useful too, but it is not essential for an easy tofu stir fry.
Can I add more vegetables?
Absolutely. Bok choy, chinese broccoli, green beans and snap peas are all good options, and red peppers are especially nice here too.
This tofu vegetable stir fry is the kind of meal that is easy enough for a busy weeknight but still feels fresh, colourful and really satisfying. With crispy tofu, tender vegetables and a simple stir fry sauce, it is a great way to make a healthy dinner that does not take too much effort. You can serve it with noodles, brown rice or whatever you have on hand, and it is easy to switch up the vegetables based on what is in your fridge. Whether you are looking for more tofu recipes, simple plant-based meals or just a reliable dinner to add to your regular rotation, this tofu vegetable stir fry is one to save for next time.
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