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A Tofu Stir Fry Recipe so quick, easy, and delicious you could make it every day! Vary the vegetables using whatever you have on hand or adapt the sauce to your taste preferences for a versatile, filling, and nutritious meal you can make any day of the week. Ready in 30 minutes and brimming with tasty veggies and complete plant protein!
I make this simple and healthy veggie and tofu stir fry almost weekly because it is incredibly quick, easy, tasty, and nutritious! It takes less than 30 minutes to prepare (including the homemade stir fry sauce) and is a fantastic way to clear out the fridge!
Swap out the veggies I use for your favorites or what you have on hand. Seriously, nearly any combination works. One of my favorites is bok choy, Chinese broccoli, shallots, carrots, and zucchini.
For the tofu, I like to boil it instead of pressing or air frying (more on that below!). Believe it or not, boiling tofu draws out excess liquid and makes it lighter and silkier. So good my mouth is watering!
For more Asian-inspired tofu recipes, check out my Crunchy Sesame Tofu Salad, Maple Teriyaki Tofu & Veggies, and Broccoli Stir Fry With Crispy Tofu.
The Best Tofu for Stir Fry
You may be familiar with the different types of tofu, ranging from silky to super firm. Tofu is classified by how much water it contains; silky tofu has the most, and the water content decreases as it gets firmer, with super firm tofu having the least amount of moisture.
The less water tofu has, the more tender and meatier it gets, which is what we want for stir fry! There are multiple methods for removing the water, including pressing, using super firm tofu, or boiling, but my preferred method is boiling it in salted water. It is low-fuss, quick, and makes tender, yet light and silky tofu.
Best of all, the type of tofu required to boil it for stir fry isn’t as picky as some other methods. You can boil extra firm or firm tofu. If necessary or preferred, you can also use super firm tofu, but it will be more meaty and less silky.
Other Ingredients
Kosher Salt: Use this to season the water before boiling. If you don’t have kosher salt, you can substitute another coarse-grained salt, such as Himalayan pink or sea salt.
Stir-Fry Sauce: Of course, I may be partial, but I always think that homemade sauce makes the best tofu stir fry! It’s super simple to make with pantry ingredients and ultra budget-friendly, though you can use your favorite store-bought brand if desired. Recipe here!
Vegetables: For a great starting spot, use yellow onion, sweet bell peppers, shiitake mushrooms, and broccoli. Or, make a marvelous meal with any leftover veggies hanging out in your fridge!
Oil: I recommend avocado oil for its high smoke point (that is, the temperature at which it burns), but coconut or canola oil also work. I recommend against using olive oil because it burns easily, adding an unpleasant flavor to the dish.
Steamed Rice: For serving! Choose brown rice for a nutty flavor and extra nutrients, but your favorite variety also works. Steam or pressure-cook the rice while you make the stir-fry
How to Cook Tofu for Stir Fry
As I mentioned, we will boil the tofu to prepare it for the stir fry. You will see that it’s mind-blowingly simple to do. Just follow these easy steps:
- Boil Water. Fill a 2-quart saucepan with water and add 2 tablespoons kosher salt. Heat the pot over high heat until it comes to a rolling boil.
- Add Tofu. Gently add the cubed tofu to the boiling water. Stir and cook for 1 minute.
- Drain. Remove the saucepan from the heat. Use a spider strainer or slotted spoon to remove the tofu from the water and place it on a paper towel-lined plate, or drain the tofu using a colander.
That’s it! Now the tofu is ready for the stir fry. Easy peasy!
A Note on Salting the Water: I recommend boiling in kosher salt to season the tofu lightly, but you can reduce or skip the salt if you’re watching your sodium intake.
Looking for more tasty ways to enjoy tofu? Check out my 5 Easy and Tasty Tofu Marinades!
How to Make Tofu Stir Fry
- Prepare Tofu & Vegetables. Cube and boil the tofu as directed above. Prep the vegetables while the water comes to a boil and as the tofu drains.
- Make Stir Fry Sauce. Add the ingredients to a jar with a lid or a mixing bowl. Cover and shake or whisk until smooth. Set the sauce aside. Recipe here.
- Stir-Fry Onions and Peppers. Warm avocado oil in a skillet or wok over medium-high heat. Add the onions and peppers, and sauté until the veggies start to soften and get char marks for about 2 minutes.
- Stir-Fry Mushrooms and Broccoli. Add the sliced shiitake mushrooms and chopped broccoli. Stir the mixture well and reduce the heat to medium. Cover the veggies and allow the steam to cook the broccoli for about 5 minutes or until the broccoli is fork-tender and bright green.
- Add Tofu and Stir Fry Sauce. Once the vegetables are cooked to your desired doneness, add the boiled tofu and the stir fry sauce to the skillet. Stir the mixture well and simmer for about 3 minutes until the sauce has thickened and the veggies are bright yet tender.
- Enjoy! Serve the stir fry hot over steamed brown rice and garnish with sliced green onions.
Jenné’s Recipe Pro-Tips
- Prep the ingredients ahead of time. The cooking process can move quickly, so prepare the vegetables and sauce beforehand. I recommend chopping the vegetables while cooking the tofu and making the stir fry sauce before heating the wok or skillet.
- Vegetable steaming options. If you don’t have a lidded skillet, add 1/2 cup of water to the broccoli and mushroom mixture and cook uncovered for about 5 minutes or until the water is mostly evaporated.
- Adjust the vegetable cooking time. For more tender veggies, stir-fry them for a few minutes longer after steaming the broccoli, until they are your desired level of doneness.
- Re-mix the stir fry sauce before adding. The homemade stir fry sauce can settle after sitting for a few minutes. Give it a good shake or whisk to incorporate the cornstarch before adding it to the stir fry.
- Simmer until thickened. You will know the tofu and vegetable stir fry is ready when the sauce has thickened and the veggies are bright yet tender.
Recipe Variations
This quick stir fry with tofu is fantastic for clearing out the fridge! So, don’t worry if you don’t have all the directed vegetables on hand. You can make it with virtually any combination of vegetables — zucchini, carrots, bok choy, shallots, Chinese broccoli, sweet potatoes, pineapple, red onions, cabbage, water chestnuts, baby spinach, kale, and more are all delicious in this vegan stir fry.
There are a few very minor cooking adjustments to make when swapping more tender or firmer vegetables, but I promise they are simple!
- Tender Veggies: Add tender and quick-cooking vegetables like baby spinach, kale, baby bok choy, or shredded cabbage halfway through the broccoli’s steaming time. They cook quickly and do not need more than 2-3 minutes over high heat. If swapping all tender veggies for firm (i.e., not using broccoli or mushrooms), just stir-fry them with the peppers and onions until tender before adding the sauce, omitting the steaming step altogether.
- Firmer Veggies: If using firmer vegetables like carrots, sweet potatoes, or butternut squash, they may need extra cooking time. For the easiest preparation, par-cook them by steaming them covered over medium heat with 1/2 cup of water for 4-5 minutes before adding them to the stir fry with the mushrooms and broccoli.
If desired, you can also make a few other seasoning and serving variations:
- Spicy: For some heat, add a pinch or two of red pepper flakes to the stir fry sauce, a few dried red chiles (such as Sichuan), or a jalapeño pepper to the stir fry with the onion and peppers.
- Stir Fry Noodles: For stir fry tofu with noodles, prepare 6 ounces of rice noodles, lo mein, or soba noodles according to the package directions. Add them to the stir fry with the sauce and tofu. Toss until combined and cook for 2-3 minutes until the noodles are evenly coated in the sauce.
Serving Suggestions
Enjoy this healthy tofu stir fry hot over a bowl of brown rice, Coconut Jasmine Rice, or Roasted Cauliflower Rice for some extra veg. Garnish it with chopped green onions and cilantro, peanuts, or slivered almonds if you please. Spice lovers may also like a nice drizzle of sriracha or hot sauce!
Storage Directions
- Refrigerating: Leftovers keep covered in an airtight container in the refrigerator for up to 5 days.
- Freezing: The stir-fried tofu leftovers can be frozen, but the texture of the vegetables may change upon thawing. To freeze, cool the stir fry to room temperature before transferring it to a freezer-safe container and freeze for up to 2 months. Defrost in the refrigerator overnight before reheating.
- Reheating: Warm the stir fry in the microwave on gentle heat for 1-2 minutes or in a skillet over medium-low heat with a tablespoon of oil for 3-4 minutes until hot.
More Asian-Inspired Vegan Dinners
- Thai-Style Sweet Potato Noodles
- Thai Pumpkin Curry
- Gochujang Buttered Noodles
- Crispy Orange Cauliflower
Tofu Stir Fry
Ingredients
- 2 tbsp kosher salt
- 1 14-16 oz block extra firm or firm tofu, cubed
- 1 cup homemade stir fry sauce, recipe here. or your favorite store-bought stir fry sauce
- 1 tbsp avocado oil, or another high-heat oil, like coconut or canola oil
- ½ yellow onion, thinly sliced
- ½ red bell pepper, thinly sliced
- ½ orange or yellow bell pepper, thinly sliced
- ½ cup thinly sliced shiitake mushrooms, or other sliced mushrooms (about 2.5 ounces)
- ½ broccoli crown, florets and stem chopped
- 1 green onion, green part sliced
- 1 1/2 cups Hot steamed brown rice, to serve
Instructions
- Fill a 2-quart saucepan with water and add 2 tablespoons of kosher salt. Bring to a boil over high heat. Once at a rolling boil, add the cubed tofu. Stir and boil for one minute.
- Remove the saucepan from the heat. Use a spider strainer or slotted spoon to remove the tofu from the water and place it on a paper towel-lined plate, or drain the tofu using a colander.
- Make the stir-fry sauce according to the recipe directions and set aside.
- Warm avocado oil in a skillet or wok over medium-high heat.
- Add the onions and peppers, and sauté until the veggies start to soften and get char marks for about 2 minutes.
- Add the shiitake mushrooms and broccoli. Stir and reduce the heat to medium. Cover the veggies and allow the steam to cook the broccoli for about 5 minutes. If you don’t have a lid, add ½ cup of water to the skillet or wok, and cook for about 5 minutes, until the water has mostly evaporated and the broccoli is fork tender and bright green.
- For softer veggies, cook the veggies a few minutes longer, stirring them regularly.
- Once the vegetables are cooked to your desired doneness, add the boiled tofu and the stir fry sauce to the skillet.
- Stir the mixture well and simmer for about 3 minutes until the sauce has thickened and the veggies are bright yet tender.
- Serve the stir fry hot over rice and garnish with sliced green onions.
Notes
- Refrigerating: Leftovers keep covered in an airtight container in the refrigerator for up to 5 days.
- Freezing: The stir fried tofu leftovers can be frozen, but the texture of the vegetables may change upon thawing. To freeze, cool the stir fry to room temperature before transferring it to a freezer-safe container and freeze for up to 2 months. Defrost in the refrigerator overnight before reheating.
- Reheating: Warm the stir fry in the microwave on gentle heat for 1-2 minutes or in a skillet over medium-low heat with a tablespoon of oil for 3-4 minutes until hot.
- Prep the ingredients ahead of time. The cooking process can move quickly, so prepare the vegetables and sauce beforehand. I recommend chopping the vegetables while cooking the tofu and making the stir fry sauce before heating the wok or skillet.
- Vegetable steaming options. If you don’t have a lidded skillet, add 1/2 cup of water to the broccoli and mushroom mixture and cook uncovered for about 5 minutes or until the water is mostly evaporated.
- Adjust the vegetable cooking time. For more tender veggies, stir-fry them for a few minutes longer after steaming the broccoli, until they are your desired level of doneness.
- Re-mix the stir fry sauce before adding. The homemade stir fry sauce can settle after sitting for a few minutes. Give it a good shake or whisk to incorporate the cornstarch before adding it to the stir fry.
- Simmer until thickened. You will know the tofu and vegetable stir fry is ready when the sauce has thickened and the veggies are bright yet tender.
