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Looking for a healthy, protein-packed dish that comes together in under 30 minutes? This Tofu Stir Fry is a colorful, flavorful, and satisfying meal perfect for busy weeknights or make-ahead lunches. It features crispy tofu cubes tossed with crunchy vegetables and coated in a savory-sweet garlic soy sauce. With its rich texture, umami flavors, and customizable ingredients, this stir fry is a go-to for vegans, vegetarians, or anyone looking for a delicious meatless meal. Serve it over rice or noodles for a complete plate of goodness!

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Prep and Cook Time

• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Servings: 3–4 servings

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Ingredients List

For the Stir Fry:

• 1 block (14 oz) extra-firm tofu, pressed and cubed
• 1 tablespoon cornstarch (for crispiness)
• 2 tablespoons oil (avocado or sesame oil preferred)
• 1 cup broccoli florets
• 1 bell pepper, thinly sliced
• 1 medium carrot, julienned or thinly sliced
• ½ cup snow peas or green beans
• 2 green onions, chopped
• 1 tablespoon sesame seeds (optional garnish)

For the Stir Fry Sauce:

• ¼ cup low-sodium soy sauce or tamari
• 1 tablespoon maple syrup or agave
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• 2 teaspoons cornstarch
• 1 clove garlic, minced
• ½ teaspoon fresh ginger, grated
• ¼ cup water

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Instructions

Step 1: Prepare and Crisp the Tofu

After pressing tofu to remove moisture, cut it into bite-sized cubes. Toss with 1 tablespoon cornstarch. Heat 1 tablespoon oil in a skillet or wok and pan-fry tofu for 5–7 minutes, flipping occasionally until golden and crispy. Remove and set aside.
Why this matters: Pressing and coating tofu ensures it gets that crispy, golden exterior—key to great texture in stir fries.

Step 2: Stir Fry the Vegetables

Add another tablespoon of oil to the pan. Toss in broccoli, carrots, and bell peppers. Stir-fry for 4–5 minutes until vegetables are slightly tender but still vibrant and crisp.
Why this matters: High heat stir frying locks in flavor while preserving the vegetables’ crunch and nutrients.

Step 3: Make and Add the Sauce

In a small bowl, whisk together all sauce ingredients until smooth. Pour the sauce over the vegetables, add cooked tofu back to the pan, and toss everything together. Simmer for 2–3 minutes until the sauce thickens and coats everything.
Why this matters: The cornstarch helps the sauce cling beautifully to the tofu and veggies, enhancing taste in every bite.

Step 4: Finish and Serve

Top with chopped green onions and sesame seeds. Serve hot over rice, quinoa, or noodles.
Why this matters: Garnishes add texture and a burst of freshness to balance the savory richness of the dish.

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Suggested Add-ons or Toppings List

• Chili flakes or sriracha for heat
• Cashews or peanuts for crunch
• Fresh basil or cilantro for a herby twist
• Pineapple chunks for sweet-tangy contrast
• Cooked soba or udon noodles for variation

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Health Benefits Section

• Tofu – High in protein, calcium, and iron; supports muscle and bone health
• Broccoli – Packed with fiber and vitamins C, K
• Carrots – Rich in beta-carotene and antioxidants
• Bell Peppers – Provide vitamin A and immune support
• Garlic & Ginger – Natural anti-inflammatory and digestive boosters

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FAQs (Frequently Asked Questions)

1. Can I use frozen vegetables in this stir fry?
Yes! Just thaw them slightly and reduce cooking time to avoid sogginess.

2. How do I store leftovers?
Store in an airtight container in the fridge for up to 3 days. Reheat in a skillet or microwave.

3. Can I make this gluten-free?
Yes! Use tamari or a certified gluten-free soy sauce.

4. Is tofu stir fry good for meal prep?
Definitely. It keeps well and reheats beautifully with rice or noodles.

5. Can I bake or air-fry the tofu instead of pan-frying?
Absolutely. Bake at 400°F (200°C) for 20–25 minutes or air-fry at 375°F (190°C) for 12–15 minutes until crispy.

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Nutritional Information Table (per serving)

Nutrient	Amount
Calories	310
Protein	18g
Fat	15g
Carbohydrates	28g
Fiber	6g
Net Carbs	22g

Approximate values. Based on tofu and vegetable content without rice.

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Diet Tags or Labels

Vegan • High-Protein • Dairy-Free • Gluten-Free Option • Low-Cholesterol • Quick Meal

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Conclusion

This Tofu Stir Fry brings together crispy tofu, colorful veggies, and a savory sauce in a dish that’s simple, satisfying, and perfect for any day of the week. Whether you’re vegan, trying to eat more plant-based, or just need a fast, healthy dinner idea—this one’s a keeper. Save it, try it your way, and don’t forget to share the love with your fellow foodies!