Best 10 Tofu Vegetable Stir Fry Recipes

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Tofu Vegetable Stir Fry: A Wholesome and Flavorful Plant-Based Delight

Indulge in a symphony of flavors and textures with this enticing Tofu Vegetable Stir Fry. This delectable dish combines the goodness of tender tofu, a variety of vibrant vegetables, and a savory sauce, resulting in a satisfying meal that caters to both vegetarians and meat lovers alike. With its vibrant colors, delightful aromas, and nutritional richness, this stir fry is a feast for the senses and a nourishing treat for the body. Discover the art of creating this culinary masterpiece through our comprehensive guide, featuring three distinct recipes that cater to various dietary preferences and tastes. Embark on a culinary journey and transform your kitchen into a symphony of flavors with our Tofu Vegetable Stir Fry extravaganza!

**Recipes Featured:**

1. **Classic Tofu Vegetable Stir Fry:** Experience the harmonious blend of tofu, broccoli, carrots, bell peppers, and a savory soy-based sauce. This classic recipe is a crowd-pleaser, offering a delightful balance of flavors and textures.

2. **Spicy Szechuan Tofu Stir Fry:** Ignite your taste buds with this fiery Szechuan-inspired stir fry. Featuring tofu, a medley of vegetables, and a tantalizing sauce infused with chili peppers, ginger, and garlic, this dish is sure to leave a lasting impression.

3. **Thai Basil Tofu Stir Fry:** Embark on a culinary adventure with this aromatic Thai-inspired stir fry. Succulent tofu, an array of vegetables, and a flavorful sauce infused with coconut milk, lemongrass, and Thai basil create an exotic and unforgettable dish.

Check out the recipes below so you can choose the best recipe for yourself!

15-MINUTE TOFU AND VEGETABLE STIR-FRY



15-Minute Tofu and Vegetable Stir-Fry image

Tofu sometimes gets a reputation for being bland, but that's not the case in this quick stir-fry. We toss meaty baked tofu in a spicy Asian marinade with tons of bold flavor. Packaged stir-fry mix and pre-sliced shiitake mushrooms can easily be found in the produce section of most grocery stores, and make it possible for this healthy meal to come together in 15 minutes or less.

Provided by Food Network Kitchen

Categories     main-dish

Time 15m

Yield 4 servings

Number Of Ingredients 11

4 cups frozen cooked brown rice
1-inch piece ginger
1/4 cup low-sodium soy sauce
1 to 2 tablespoons garlic chili sauce
1 tablespoon toasted sesame oil
12 ounces baked tofu
3 tablespoons canola oil
One 3.5-ounce package sliced shiitake mushrooms (about 2 cups)
One 1-pound package fresh stir-fry vegetable mix (not frozen)
Kosher salt
1/2 cup roasted and salted cashew halves and pieces

Steps:

  • Prepare the rice according to the package directions. Peel and finely grate the ginger and put it into a small baking dish or medium bowl along with the soy sauce, garlic chili sauce and sesame oil. Whisk to combine.
  • Place a large saute pan over medium-high heat. Cut the baked tofu into 1-inch-by-1/2-inch pieces and add to the marinade. Stir to combine and reserve. Fill a small measuring cup or bowl with cold water and keep by the stovetop.
  • Add the canola oil to the hot pan and swirl to coat. Add the shiitake mushrooms and cook until tender and browned in spots, stirring frequently, about 2 minutes. Add the stir-fry vegetable mix and a large pinch of salt. Cook until crisp tender, 3 to 5 minutes (the cooking time will depend on the size of the vegetables in the mix). If at any time the pan seems too hot, stir in 1 to 2 tablespoons water. Add the marinated tofu to the vegetables along with 2 tablespoons water. Cook until the tofu is warmed through, 1 to 2 minutes.
  • Transfer the stir-fry to a large platter. Scatter the cashews on top and serve alongside the rice.

VEGETABLE AND TOFU STIR-FRY



Vegetable and Tofu Stir-Fry image

For my vegetarian & tofu-loving friends, here's a recipe from the Better Homes and Gardens' Fresh and Simple Vegetable Dinners cookbook(let)!

Provided by Sydney Mike

Categories     Brown Rice

Time 25m

Yield 4 serving(s)

Number Of Ingredients 12

1 1/2 cups quick-cooking brown rice
1/2 cup vegetable broth
1/4 cup dry sherry
1 tablespoon cornstarch
1 tablespoon reduced sodium soy sauce
1 teaspoon granulated sugar
1 teaspoon fresh ginger, grated
1/2 teaspoon crushed red pepper flakes (optional)
1 cup carrot, thinly sliced
3 garlic cloves, minced
3 cups broccoli florets
6 ounces firm tofu, cut into 1/2-inch pieces

Steps:

  • Prepare rice according to package directions, then set aside, but keep warm.
  • For sauce, in a small bowl stir together the broth, dry sherry, cornstarch, soy sauce, sugar, ginger & the optional red pepper (if desired), then set aside.
  • Spray a cold wok or large skillet with nonstick cooking spray, then preheat over medium-high heat.
  • Stir-fry carrots & garlic for 2 minutes.
  • Add broccoli & stir-fry 3-4 minutes more, or until vegetables are crisp-tender, then push vegetables away from center of wok or skillet.
  • Stir sauce, then add to center of wok or skillet, & cook, stirring, until thickened & bubbly.
  • Add tofu & stir everything together to coat with sauce.
  • Cook & stir for 1 minute more.
  • To serve, spoon vegetable mixture over rice.

SPICY TOFU AND VEGETABLE STIR-FRY



Spicy Tofu and Vegetable Stir-fry image

Quick, simple-to-make tofu stir-fry dish that will convert even the meat-only eaters. Although there is shrimp in the ingredients list it is an optional ingredient. This is great served with rice. Recipe adapted from New Mexico Magazine.

Provided by ellie_

Categories     Soy/Tofu

Time 30m

Yield 4-6 serving(s)

Number Of Ingredients 12

4 tablespoons corn oil
1 (1 lb) package firm tofu, cut into 1 inch cubes
1/2 cup cornstarch
1 bunch green onion, sliced
1 cup snow peas, trimed and sliced
1/2 lb mushroom, sliced
2 carrots, peeled and sliced
12 large shrimp (optional)
1 poblano pepper, sliced
1/4 cup rice vinegar
1/4 cup sweet and sour sauce
1 dash hot sauce (I use Frank's, or more to taste)

Steps:

  • Put cornstarch in pie pan.
  • Add tofu and coat on all sides.
  • Heat 2 TB oil in pan over medium-high heat.
  • Add tofu and cook until brown (be careful it turns very easily).
  • Remove and transfer to bowl.
  • Add remaining 2 TB oil to pan.
  • Saute vegetables (green onions- pepper) over medium heat until cooked through (10 minutes).
  • Add shrimp (if using) and continue cooking 5 minutes or until shrimp is pink.
  • Mix vinegar, sweet n' sour sauce and hot sauce in measuring cup.
  • Add sauce mixture and tofu to pan and cook 5 minutes longer.

VEGETABLE STIR-FRY WITH TOFU



Vegetable Stir-Fry with Tofu image

Categories     Wok     Mushroom     Pepper     Soy     Vegetable     Stir-Fry     Vegetarian     Dinner     Tofu     Broccoli     Bell Pepper     Sake     Fall     Sesame     Soy Sauce     Bon Appétit     Vegan     Pescatarian     Dairy Free     Peanut Free     Tree Nut Free     Kosher

Yield Makes 4 (main-course) servings

Number Of Ingredients 11

6 tablespoons olive oil
8 ounces firm tofu, well drained, cut into 1/2-inch cubes
2 tablespoons minced peeled fresh ginger
3 garlic cloves, minced
1 pound fresh shiitake mushrooms, stems trimmed, caps sliced
2 cups broccoli florets
2 red bell peppers, cut into strips
2 bunches green onions, cut into 1-inch pieces
1/2 cup sake or dry white wine
1/4 cup soy sauce
1 tablespoon oriental sesame oil

Steps:

  • Heat 3 tablespoons olive oil in large nonstick skillet or wok over high heat. Add tofu; stir gently until starting to brown around edges, about 4 minutes. Using slotted spoon, transfer to bowl. Add 3 tablespoons oil, ginger and garlic to skillet; stir 1 minute. Add mushrooms; stir-fry until tender and golden around edges, about 5 minutes. Add broccoli, bell peppers and green onions; stir-fry until vegetables are crisp-tender, about 3 minutes. Return tofu to skillet; stir to mix. Stir in sake, soy sauce and sesame oil; simmer 1 minute. Season with salt and pepper. Transfer to large bowl and serve.

TOFU VEGETABLE STIR FRY



Tofu Vegetable Stir Fry image

The dipping sauce for our Sake Shrimp Skewers doubles as a sauce in this light and fragrant tofu and vegetable stir fry. Reserve the sesame seeds and cilantro for garnish if desired. Serve as an entrée or side dish.

Provided by Holland House

Categories     Trusted Brands: Recipes and Tips     Holland House®

Time 15m

Yield 4

Number Of Ingredients 13

6 tablespoons Holland House® Sake Cooking Wine
¼ cup orange juice
1 tablespoon light soy sauce
2 teaspoons toasted sesame oil
1 teaspoon grated or minced fresh ginger
1 teaspoon cornstarch
1 tablespoon chopped cilantro
1 tablespoon toasted sesame seeds
1 (14 ounce) package firm tofu, drained
1 tablespoon cooking oil
1 ½ cups fresh or frozen sugar snap peas
3 medium carrots, thinly sliced
¾ cup thinly sliced onion

Steps:

  • Stir together sauce ingredients. Set aside while preparing stir fry.
  • Pat tofu dry with a towel to remove excess water. Cut into 1/2-inch cubes.
  • Heat a large skillet or wok over medium-high heat. Add oil and tofu; stir frequently until tofu is lightly browned, about 5 minutes. Add snow peas, carrots and onion. Stir-fry about 5 minutes until vegetables are cooked, but still crisp. Stir in prepared sauce and cook 1-2 minutes until sauce is slightly thickened. Serve immediately.

Nutrition Facts : Calories 229.7 calories, Carbohydrate 18.8 g, Fat 11.8 g, Fiber 4.1 g, Protein 11.1 g, SaturatedFat 1.7 g, Sodium 408.5 mg, Sugar 5.3 g

VEGETABLE, TOFU AND PORK TENDERLOIN STIR-FRY



Vegetable, Tofu and Pork Tenderloin Stir-Fry image

Make and share this Vegetable, Tofu and Pork Tenderloin Stir-Fry recipe from Food.com.

Provided by gregory schulte

Categories     Pork

Time 15m

Yield 6 serving(s)

Number Of Ingredients 10

1 lb extra firm tofu
1 tablespoon canola oil
4 ounces pork tenderloin or 4 ounces boneless pork chops, cut into 1/4 inch strips
1/2 cup sliced scallion
2 tablespoons minced garlic
1 tablespoon minced ginger
2 1/2 tablespoons soy sauce
1/2 lb broccoli floret, cut into small pieces
1 onion, halved and sliced
1 red bell pepper, stemmed seeded and cut into 1/4 inch strips

Steps:

  • drain and rinse tofu then dry throughly.
  • cut tofu crosswise into 1/2 inch slices then lengthwise into 1 inch strips and set aside.
  • heat the oil in a skillet or wok over high heat until it shimmers.
  • add the pork and stir-fry until browned on all sides and no longer pink in the center about 5 minutes, tranfer to a plate.
  • add tofu to wok and cook until browned on both sides.
  • add scallions, garlic, ginger and stir-fry for 1 minute.
  • add pork and remaining ingredients and stir-fry until veggies are tender about 3 minutes.

VEGETABLE TOFU STIR-FRY



Vegetable Tofu Stir-Fry image

Provided by Food Network Kitchen

Categories     main-dish

Time 1h

Yield 2 servings

Number Of Ingredients 14

1 tablespoon vegetable oil
1/2 onion, sliced
2 cloves garlic, finely chopped
1 tablespoon ginger, finely chopped
8 ounces firm or extra firm tofu, sliced into bite size pieces
1/4 cup water
2 tablespoons rice wine vinegar
1 tablespoon honey or sugar
1 tablespoon soy sauce
1 teaspoon cornstarch mixed with 1 tablespoon cold water
1 carrot, peeled and thinly sliced on the diagonal
1 red, yellow or green bell pepper, seeded and cut into slices
1 small bok choy, sliced and coarsely chopped
2 scallions, thinly sliced on the diagonal

Steps:

  • Heat oil over medium high heat in a large skillet or wok. Stir in onions and cook for 1 minute. Add garlic and ginger and cook for 30 seconds. Stir in tofu and cook until golden brown on all sides, about 4 minutes. In a small sauce pan combine water, rice wine vinegar, honey and soy sauce and bring to a simmer. Cook for 2 minutes and stir in cornstarch mixture. Simmer until sauce thickens. Add carrots and bell pepper to the skillet and cook for another 2 minutes. Add bok choy to skillet and toss to coat. Pour thickened sauce over vegetables and tofu. Garnish with scallions and serve immediately with rice.

VEGETABLE AND TOFU STIR-FRY



Vegetable and Tofu Stir-fry image

This is a really delicious and healthy recipe. The sauce is what makes this recipe extra delicious! We make it at least once a week. You can substitute and add whatever vegetables you like.

Provided by BANSREEPARIKH

Categories     World Cuisine Recipes     Asian

Time 45m

Yield 4

Number Of Ingredients 20

1 tablespoon vegetable oil
½ medium onion, sliced
2 cloves garlic, finely chopped
1 tablespoon fresh ginger root, finely chopped
1 (16 ounce) package tofu, drained and cut into cubes
½ cup water
4 tablespoons rice wine vinegar
2 tablespoons honey
2 tablespoons soy sauce
2 teaspoons cornstarch dissolved in
2 tablespoons water
1 carrot, peeled and sliced
1 green bell pepper, seeded and cut into strips
1 cup baby corn, drained and cut into pieces
1 small head bok choy, chopped
2 cups fresh mushrooms, chopped
1 ¼ cups bean sprouts
1 cup bamboo shoots, drained and chopped
½ teaspoon crushed red pepper
2 medium green onions, thinly sliced diagonally

Steps:

  • In a large skillet, heat oil over medium-high heat. Stir in onions and cook for one minute. Stir in garlic and ginger, and cook for 30 seconds. Stir in tofu, and cook until golden brown
  • Stir in carrots, bell pepper and baby corn, cooking for 2 minutes. Stir in bok choy, mushrooms, bean sprouts, bamboo shoots, and crushed red pepper, and heat through. Remove from heat.
  • In a small saucepan, combine water, rice wine vinegar, honey, and soy sauce, and bring to a simmer. Cook for two minutes, then stir in cornstarch and water mixture. Simmer until sauce thickens. Pour sauce over vegetables and tofu. Garnish with scallions.

Nutrition Facts : Calories 215.1 calories, Carbohydrate 24 g, Fat 9.4 g, Fiber 6.2 g, Protein 13.6 g, SaturatedFat 1.4 g, Sodium 507 mg, Sugar 15.4 g

SZECHUAN VEGETABLE AND TOFU STIR-FRY



SZECHUAN VEGETABLE AND TOFU STIR-FRY image

Categories     Vegetable

Number Of Ingredients 12

2 tsp. peanut oil
1 small onion, cut in half, then thinly sliced
1/4 cup red bell pepper strips
1/2 cup vegetable broth
1/2 cup fresh or frozen broccoli florets
1/2 cup baby carrots
2 scallions (white and light green parts), slivered
2 Tbs. grated fresh ginger
1 tsp. red pepper flakes, or to taste
1/2 tsp. honey
2 1/2 Tbs. hoisin sauce
1 lb. firm or baked tofu, well drained and cut into strips

Steps:

  • In wok or large, heavy skillet, heat oil over medium-high heat. Add onion and bell pepper and stir-fry 1 minute. Add broth and bring to a boil. Add broccoli, carrots and scallions and stir-fry 2 minutes. Add ginger, red pepper flakes and honey; cover and cook until vegetables are crisp-tender, about 2 minutes. Meanwhile, in small bowl, mix hoisin sauce and 2 1/2 Tbs. water until well blended. Add to stir-fry and mix gently, then add tofu strips and toss gently. Cook, stirring occasionally, just until heated through. Serve right away. Nutritional Information Per SERVING: Calories: 122, Protein: 9g, Total fat: 6g, Saturated fat: g, Carbs: 8g, Cholesterol: mg, Sodium: 82mg, Fiber: 2g, Sugars: g

INSTANT TOFU AND MIXED VEGETABLE STIR-FRY



Instant Tofu and Mixed Vegetable Stir-Fry image

Categories     Sauce     Vegetable     Fry     Steam     Tofu     Raw

Yield 4 to 6 servings

Number Of Ingredients 3

Two 16-ounce packages Asian-style (sometimes labeled Oriental or Japanese) frozen mixed vegetables
1/4 cup stir-fry sauce, or to taste
1 pound firm or baked tofu, cut into short, narrow strips

Steps:

  • Steam the vegetables in a stir-fry pan or wok, covered, until completely thawed. Drain well and transfer back to the stir-fry pan.
  • Stir in the sauce and stir-fry over medium-high heat until the vegetables are tender-crisp.
  • Add the tofu strips and toss gently. Cook just until heated through, and serve at once.
  • Menu
  • Instant Tofu and Mixed Vegetable Stir-Fry (this page)
  • Asian Noodle Broth (page 22)
  • Crisp raw vegetable platter
  • nutrition information
  • Calories: 134
  • Total Fat: 4g
  • Protein: 10g
  • Carbohydrate: 14g
  • Cholesterol: 0mg
  • Sodium: 400mg

Tips:

  • Use firm or extra-firm tofu for stir-fries. This will prevent the tofu from crumbling or becoming too soft.
  • Press the tofu before cooking. This will help to remove excess water and make the tofu more flavorful.
  • Cut the tofu into small cubes or slices. This will help the tofu to cook evenly.
  • Marinate the tofu before cooking. This will help to add flavor to the tofu.
  • Cook the tofu over medium-high heat. This will help to create a crispy outer layer and a tender inside.
  • Stir the tofu frequently while cooking. This will help to prevent it from sticking to the pan.
  • Add the vegetables to the stir-fry towards the end of cooking. This will help to prevent them from becoming overcooked.
  • Serve the stir-fry immediately. This is when it will be at its best flavor and texture.

Conclusion:

A tofu vegetable stir-fry is a quick, easy, and healthy meal that can be enjoyed by people of all ages. It is a great way to get your daily dose of vegetables and protein. The tips provided in this article will help you to make a delicious and flavorful stir-fry that you will love.

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