Discover how this easy tofu stir fry recipe brings bold flavors and hearty nutrition to your table. It’s vegan, gluten-free, and remarkably simple to prepare with any vegetables you have on hand.
Sometimes, the best meals are the ones that require no planning. This easy tofu stir fry is just that—a spontaneous dish that comes together quickly, provided I have tofu and at least three types of vegetables in the fridge.
The idea originated one evening when we had planned to make our daughter’s favorite chicken peanut satay stir-fry.
Unfortunately, I forgot to take the chicken out of the deep freezer and didn’t realize it until it was too late. Not wanting to change dinner plans completely, I substituted tofu for the chicken, made a few other tweaks, and added whatever veggies we had on hand.
The result was so delicious and satisfying that it became a regular feature in our meal rotation, especially when we wanted something both vegan and gluten-free.
How to make tofu stir fry
The detailed recipe for our vegan tofu stir fry is below and printable. It uses a variety of ingredients. Be sure each ingredient is gluten-free if the meal is for someone following a gluten-free diet.
- Peanut satay sauce (we make our own)
- Firm tofu
- Fresh ginger
- Two oils: avocado oil and sesame oil
- Chopped vegetables: At least three different vegetables. The list below includes vegetables we have used in the past.
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Optional veggies in our easy tofu stir-fry
We tend to choose a mix of 3 to 5 veggies based on what is in season, fresh, and already in our garden or pantry.
- Bell peppers: Choose any color to add sweetness and crunch.
- Broccoli: For a boost of green and a satisfying bite.
- Snap peas: Sweet and crispy, they add a fresh pop of color.
- Carrots: Sliced thinly, they lend a touch of sweetness and lots of vitamins.
- Mushrooms: Any variety will add umami and a meaty texture.
- Baby corn: For a delightful crunch and visual appeal.
- Spinach: Wilt it in at the end for a nutrient-rich addition.
- Bok choy: Chop it up for a tender yet crispy green.
- Zucchini: Light and versatile, perfect for soaking up flavors.
- Spring onion: Adds a mild, crunchy kick to any stir fry.
- Cabbage: Great for adding volume and a subtly sweet flavor.
- Water chestnuts: Adds a nice crunchiness to the dish
How to prepare tofu for this recipe
While many people marinate first, we find that most marinated tofu doesn’t hold flavor. Instead, we believe adding a sauce is always a tastier option.
Depending on our mood, we prepare the tofu in one of two ways: fried in the wok in light oil before adding the vegetables or air-fried for a crispier texture.
Tips for making our easy tofu stir fry
- If you are using tofu straight from the package, press the tofu before cooking to remove excess moisture. We have a white cotton towel we usually use, but paper towels will work fine.
- When choosing your vegetables, try to pick a variety of textures and colors to make your vegan tofu stir fry more visually and flavorfully appealing.
- Cook your vegetables on high heat to keep them crisp and vibrant.
- We use a nonstick wok and cook the entire dish at once.
Serving suggestions
- Serve your tofu stir fry over steamed rice or quinoa for a fulfilling meal.
- Pair with noodles like soba (check for GF – 100% buckwheat) or rice noodles for a delightful Asian-inspired dish.
- For a low-carb option, serve over cauliflower rice or alongside spiralized vegetables.
Some readers have asked . . .
Can I make this stir fry ahead of time?
Yes, you can prepare this stir fry ahead of time and reheat it gently.
Is this stir fry spicy?
This recipe can be adjusted to your taste. You can add more chili sauce or fresh chilies to increase the spiciness or leave these ingredients out to keep it mild.
What’s the best way to store leftovers?
Any leftovers can be stored in an airtight container in the refrigerator for up to three days. They can also be gently reheated in a pan or microwave.
Tofu stir fry recipe
Tofu stir fry
Simple and tasty tofu satay stir fry that can be made with a combination of different vegetables.
Ingredients
Peanut Sauce Ingredients
- 3 Tablespoon smooth peanut butter
- 3 Tablespoon sweet Thai chili sauce
- 2 Tablespoon gluten-free soy sauce
- 2 Tablespoons hot water
Tofu Satay Stir Fry Ingredients
- 10 ounces tofu, cubed 1 inch x ½ inch
- 1 Tablespoon diced ginger
- 2 carrots, thinly chopped
- 1 medium zucchini, chopped
- 6 ounces button mushroom, sliced
- 2 cups cabbage, chopped
- 8 ounces (1 can) water chestnuts, sliced
- 2 Tablespoon avocado oil
- ½ Tablespoon sesame oil, toasted variety
Instructions
Peanut Sauce:
- In a bowl or jar, mix together the peanut butter, sweet Thai chili sauce, soy sauce, and hot water. If making this dish gluten-free, ensure all these ingredients are GF.
Tofu Satay Stir Fry
- Pre-heat a large pan over medium/high heat. Add the avocado oil to the hot pan. Then, add the tofu cubes and diced ginger. Stir-fry until the tofu is lightly browned. Stir regularly.
- Add the carrot and cook 5 minutes until the carrots are slightly soft, stirring regularly. (Carrot is harder than other vegetables and will take longer to soften.)
- Add the remaining vegetables, then immediately pour the sesame oil over the top, and cover. Lower the temperature to medium heat and cook for 10 minutes.
- Add the peanut sauce and mix thoroughly. Wait a few minutes for the flavors to blend.
- Serve over rice.
Notes
It is possible to make this dish with various vegetables, depending on what is in your pantry. The nutritional information is based on the vegetables we chose above.
Chicken can be substituted for tofu.
Nutrition Information:
Yield: 3 Serving Size: 1 ½ cupsAmount Per Serving: Calories: 415Total Fat: 26gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 19gCholesterol: 0mgSodium: 923mgCarbohydrates: 34gFiber: 8gSugar: 13gProtein: 19g
Nutritional information will vary based on the specific ingredients used.
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