Crispy Tofu Stir-Fry & Vegetables

As we settle into our busy routines, finding a recipe that is both nourishing and quick to prepare can often seem like a challenge. I’m excited to share a dish that ticks all the boxes for a perfect weeknight dinner or a meal prep superstar — Crispy Tofu Stir-Fry with Bell Peppers and Broccoli. This recipe is a vibrant celebration of textures and flavors, bringing together the heartiness of tofu with the crunch of fresh vegetables, all wrapped up in a savory sauce. 

Why You’ll Love This Tofu Stir-Fry

Versatility and Flavor: One of the major charms of this stir-fry is its versatility. Feel free to tailor the vegetable mix based on seasonality or whatever you have in your fridge. The base recipe uses red and green bell peppers and broccoli, but other vegetables like snap peas, carrots, or mushrooms can also complement the dish beautifully.

Rich in Nutrients: Tofu is a wonderful source of protein, making this dish both filling and nutritious. Combined with a variety of vegetables, it offers a good dose of fiber, vitamins, and antioxidants.

Eye-catching Presentation: The vibrant colors of the red and green peppers alongside the green broccoli make this dish a visual feast, perfect for lifting the spirits at any meal.

Ingredients and Preparation

What You’ll Need:

• Tofu: Start with 21 oz of firm tofu, the star of the dish, known for its ability to soak up flavors and provide a satisfying texture.
• Vegetables: Red and green bell peppers and broccoli are suggested for their crisp textures and bright colors.
• Sauce: A blend of soy sauce, rice vinegar, garlic, ginger, spring onions, sugar, and a touch of cornstarch mixed with water creates a glossy, flavorful coating that brings the dish together.
• Rice: Serve this stir-fry over a bed of fluffy rice to make it a complete meal.

Step-by-Step Cooking Guide

1. Prepare the Tofu: Cut the tofu into cubes and toss them in cornstarch until well-coated. This step ensures that your tofu will turn delightfully crispy when fried.
2. Crisp the Tofu: Heat a large skillet or wok, add the tofu, and fry until each piece is golden and crispy. This not only adds texture but also locks in the flavor.

1. Mix the Sauce: While the tofu cooks, prepare the sauce by mixing soy sauce, rice vinegar, minced garlic, grated ginger, chopped spring onions, sugar, cornstarch, and water. This mixture promises a rich base for the stir-fry.

1. Sauté the Vegetables: In the same skillet, add a bit more oil and quickly stir-fry the bell peppers and broccoli until they’re just tender but still vibrant and crisp.

1. Combine and Simmer: Return the tofu to the pan, pour over the sauce, and mix everything together. Let it simmer for a few minutes until the sauce thickens and glazes the tofu and vegetables beautifully.

1. Serve and Enjoy: Spoon the hot stir-fry over cooked rice, garnish with extra spring onions, sesame seeds, and a drizzle of chili oil for an added kick.

Final Touches and Tips

Meal Prep Mastery: This stir-fry refrigerates and reheats well, making it a fantastic option for meal prep. Simply divide it into portions, store in the fridge, and you have several ready-to-go meals waiting.

Garnishing Suggestions: Enhance the dish with additional toppings like extra spring onions, sesame seeds, or a splash of chili oil to personalize your plate.

Caloric Content: Each serving is roughly between 450-550 calories, making it an ideal, balanced meal that won’t weigh you down.

This Crispy Tofu Stir-Fry with Bell Peppers and Broccoli isn’t just a meal; it’s a versatile, colorful, and nutritious choice that promises satisfaction and flavor in every bite. Whether you’re winding down from a long day or gearing up for the week ahead with meal prep, this dish is sure to become a cherished part of your culinary repertoire.

Tofu Stir-Fry with Rice

5 from 1 vote

This Tofu Stir-Fry with Rice is a vibrant and flavorful dish that combines crispy tofu, colorful bell peppers, and broccoli in a savory sauce, served over fluffy rice. Perfect for meal prep, this recipe is both nutritious and satisfying, making it a great option for a healthy lunch or dinner.

Servings 3

Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

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Equipment

• Large skillet or wok
• Mixing bowls
• Measuring cups and spoons
• Knife and Cutting Board

Ingredients

  

For the Tofu:

• 21 oz firm tofu cut into cubes
• 1/2 cup cornstarch

For the Sauce:

• 1/4 cup soy sauce
• 3 tablespoons rice vinegar
• 2 cloves garlic minced
• 2 tablespoons ginger grated
• 1/4 cup chopped spring onion plus extra for garnish
• 2 tablespoons sugar
• 1 1/2 teaspoons cornstarch
• 2/3 cup water

For the Vegetables:

• 2 red bell peppers cut into strips
• 1 green bell pepper cut into strips
• 1 1/2 cups broccoli florets

Additional:

• 2 tablespoons cooking oil
• 1 1/2 cups rice cooked as per package instructions (to make about 4 1/2 cups cooked)

Garnish:

• Extra chopped spring onion
• Sesame seeds
• Chili oil optional

Instructions

 

Prepare Tofu:

• Pat tofu dry and cut into cubes. Place in a bowl, sprinkle with cornstarch, and toss gently until evenly coated.
• Heat a large skillet or wok over medium-high heat. Add tofu cubes and stir-fry until all sides are golden and crispy. Remove tofu from the pan and set aside.

Make the Sauce:

• In a bowl, combine soy sauce, rice vinegar, minced garlic, grated ginger, chopped spring onion, sugar, cornstarch, and water. Whisk until smooth.

Cook Vegetables:

• In the same pan, add cooking oil and heat over high heat. Add the bell peppers and broccoli, stir-frying until they are vibrant and just tender.

Combine Tofu and Vegetables:

• Reduce heat to medium. Return the tofu to the pan with the vegetables. Pour the sauce over the tofu and vegetables, stirring to combine. Cook for another 2-3 minutes, or until the sauce thickens and coats the ingredients evenly.

Assemble and Serve:

• Serve the tofu and vegetable stir-fry over cooked rice. Garnish with extra spring onion, sesame seeds, and a drizzle of chili oil if desired.

Meal Prep:

• Divide the stir-fry and rice into meal prep containers. Sprinkle additional garnishes as preferred.
• Store in the refrigerator for up to 3-4 days.

Summary of Recipe:

• This Tofu Stir-Fry with Rice is a vibrant and flavorful dish that combines crispy tofu, colorful bell peppers, and broccoli in a savory sauce, served over fluffy rice. Perfect for meal prep, this recipe is both nutritious and satisfying, making it a great option for a healthy lunch or dinner.

Notes

Variability: You can easily swap the vegetables based on preference or availability. Common alternatives include snap peas, carrots, or spinach.
Storage: Keeps well in the refrigerator for up to 3-4 days. If intended for freezing, consider freezing the stir-fry and tofu separately from the rice for better texture upon reheating.

Calories: 475kcal

Cost: $17

Course: Main Course

Cuisine: Asian

Keyword: Asian Tofu Dinner, Crispy Tofu with Vegetables, Healthy Tofu Meal Prep, Mealprep, Tofu Stir-Fry Recipe, Vegan Stir-Fry