If you’re a vegan and looking for a fast, healthy, and flavourful meal that fits perfectly into a busy lifestyle, this Tofu Stir-Fry with Veggies is about to become one of your favourites. It’s packed with plant-based protein, full of colourful vegetables, and ready in under 20 minutes. Whether you follow a vegetarian diet or simply want a lighter, nutrient-rich meal, this stir-fry ticks every box.
What I love most about this recipe is how versatile and budget-friendly it is. You can easily swap vegetables based on what you have on hand, and tofu is one of the most affordable protein sources available. Even better—this dish is naturally gluten-free (if you use tamari) and incredibly satisfying without feeling heavy.
Why You’ll Love This Stir-Fry
- High in plant-based protein to keep you full and support muscle health
- Quick and easy — ready in minutes
- Packed with nutrients from fresh veggies
- Budget-friendly and perfect for meal prep
- Customizable — use any vegetables you like
- Great flavour thanks to the simple soy-garlic sauce
This is the kind of recipe busy people appreciate: minimal chopping, fast cooking, and delicious results.
Ingredients
Tofu Stir-Fry
- 1 block firm tofu, pressed and cubed
- 1 cup broccoli florets
- 1 carrot, sliced thin
- ½ red bell pepper, sliced
- 1 cup snap peas or green beans
- 1 tbsp sesame oil or olive oil
- 2 garlic cloves, minced
- 1 tsp grated ginger (optional but recommended)
For the Sauce
- 2 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tsp maple syrup or honey
- ½ tsp chili flakes (optional)
- 1 tbsp water
Optional Toppings
- Sesame seeds
- Spring onions
- A squeeze of lime
- Cooked rice or noodles for serving
How to Make the Perfect Tofu Stir-Fry
1. Prepare the Tofu
Press the tofu to remove excess moisture — this helps it crisp up nicely. Cut into cubes. Heat half the oil in a pan and add the tofu. Cook for 6–7 minutes, turning occasionally until golden on all sides. Remove from the pan and set aside.
2. How To Stir-Fry Tofu
Stir-frying tofu is quick and simple: press, cube, and pan-fry until golden, then toss with fresh veggies and your favourite sauce. It’s a fast, healthy, protein-rich meal for busy days.
In the same pan, add the remaining oil. Add garlic and ginger, stirring for 30 seconds until fragrant. Add the carrots, broccoli, and snap peas. Cook for 3–4 minutes, then add the bell pepper. Stir-fry until the vegetables are vibrant and tender-crisp.
3. Add the Sauce
Whisk together soy sauce, rice vinegar, maple syrup, and water. Pour the sauce over the vegetables, add the tofu back in, and toss gently to coat. Let everything simmer for 1–2 minutes so the flavours blend.
4. Serve
Serve over steamed rice or noodles, or enjoy as a low-carb bowl. Top with sesame seeds, lime, or spring onions.
Health Benefits of This Dish
This stir-fry is not only delicious—it’s incredibly nutritious.
- Tofu: Rich in plant-based protein, calcium, and heart-healthy isoflavones
- Broccoli: Packed with vitamin C, vitamin K, and powerful antioxidants
- Carrots: Great for eye health, immune support, and beta-carotene
- Bell Peppers: High in vitamin C for glowing skin and strong immunity
- Garlic & Ginger: Anti-inflammatory, immunity-boosting, and amazing for digestion
- Sesame Oil: Contains healthy fats that support brain and heart health
This combination creates a balanced meal with protein, fibre, healthy fats, and essential vitamins — perfect for lunch or dinner.
Serving Suggestions
- Serve over brown rice for more fibre.
- Pair with rice noodles for a lighter option
- Add cashews for extra crunch and protein
- Sprinkle fresh lime for brightness
- Double the recipe for easy meal prep
Here is a full, detailed tofu stir-fry recipe
Final Thoughts
This Stir-Fry Tofu with Veggies is the ideal weeknight dinner — fast, healthy, delicious, and customisable. Whether you’re new to plant-based eating or simply want more nutritious meals in your routine, this recipe will quickly become a staple. One pan, simple ingredients, and big flavour — that’s the kind of cooking busy people appreciate.