Tofu & Vegetable Stir-Fry
Tofu and crunchy vegetables in a light soy-ginger sauce — a small, plant-based plate pairing protein and fiber with very little oil.
Ingredients
- 300 g Firm tofu
- 1 head Broccoli
- 2 tbsp Soy sauce
- 2 cloves Garlic
- 1 tbsp Neutral oil
- 1 Bell pepper (optional)
- 100 g Snow peas (optional)
- 1 tbsp Ginger (optional)
- 1 tsp Cornstarch (optional)
Method
- Press the tofu, cut it into cubes, and pat dry; cut the broccoli into small florets and slice the pepper.
- Sear the tofu in the oil over medium-high until golden on all sides, then scoop it out.
- Stir-fry the broccoli, pepper, snow peas, garlic, and ginger with a splash of water until crisp-tender, about 4 minutes.
- Return the tofu, add the soy mixed with the cornstarch and a splash of water, and toss until glossy.
- Serve hot, on its own or over a little rice.
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About Tofu & Vegetable Stir-Fry
Tofu and vegetable stir-fry is a mainstay of Chinese home cooking, prized because it turns a few vegetables and a block of tofu into a fast, complete meal over high heat. The technique is everything here: the tofu is seared first until golden on all sides and set aside, then the broccoli, bell pepper, and snow peas are cooked quickly with garlic and ginger and just a splash of water to keep them crisp-tender and vivid. A light soy sauce thickened with a little cornstarch is added at the end, which coats each piece in a glossy, savory glaze rather than a heavy gravy. Ginger and garlic give it the aromatic backbone typical of a good wok dish.
The bowl eats fresh and lively, with the tofu offering a lightly crisped exterior and soft center against the bright snap of the vegetables, all bound by a clean, gingery sauce made with very little oil. It's a plant-based plate that leans on protein and fiber without any greasiness, which is part of why it stays light and satisfying at once. Ready in about twenty minutes, it's a genuine weeknight dinner that comes together faster than takeout. Eat it on its own for a lighter meal, or spoon it over a little steamed rice when you want something more filling.
Tofu & Vegetable Stir-Fry: frequently asked questions
How many calories are in Tofu & Vegetable Stir-Fry?
A serving has about 328 calories — 25.3g protein, 33.5g carbs, 14.5g fat, 11.5g fiber. Figures are estimated from the ingredient amounts and will shift with your portions and brands.
Is it high in protein?
Each serving has about 25.3g of protein, roughly 31% of its calories.
Is Tofu & Vegetable Stir-Fry gluten-free?
As written, no — it contains Soy sauce. You'd need a certified gluten-free swap for that ingredient to make it gluten-free.
Do I need every ingredient to make Tofu & Vegetable Stir-Fry?
The core ingredients are essential, but you can leave out bell pepper, snow peas, ginger — they're optional and mainly there for extra flavor or finish.
How many servings does Tofu & Vegetable Stir-Fry make?
This recipe makes 2 servings. In the app you can scale it up or down and the ingredient amounts adjust automatically.