Best 7 Vegetable And Tofu Stir Fry Recipes

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Vegetable and tofu stir fry is a simple yet delicious dish that is perfect for a quick and easy meal. It is packed with fresh vegetables, flavorful tofu, and a savory sauce. The best part is that it can be easily customized to suit your own taste preferences. Whether you like your stir fry spicy, mild, or somewhere in between, there is a recipe out there for you. So get ready to explore the wonderful world of vegetable and tofu stir fry and discover the perfect recipe for your next meal.

Let's cook with our recipes!

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, 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 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:

  • Mise en place: Before you start cooking, make sure you have all your ingredients prepped and measured. This will help you stay organized and prevent scrambling during the cooking process.
  • Use a large skillet or wok: This will give you plenty of room to stir-fry the vegetables and tofu without overcrowding them.
  • Heat the pan over high heat: This will help to create a nice sear on the tofu and vegetables.
  • Don't overcrowd the pan: If you overcrowd the pan, the vegetables will steam instead of stir-frying.
  • Stir-fry in batches: If you have a lot of vegetables or tofu to cook, stir-fry them in batches. This will help to prevent overcrowding and ensure that everything gets cooked evenly.
  • Use a spatula to stir-fry: A spatula will help you to keep the vegetables and tofu moving around the pan and prevent them from sticking.
  • Season to taste: Once the vegetables and tofu are cooked, season them to taste with salt, pepper, and other spices.

Conclusion:

Vegetable and tofu stir-fry is a healthy and delicious meal that can be easily customized to your own taste. With a few simple tips, you can create a stir-fry that is packed with flavor and nutrients. So next time you're looking for a quick and easy meal, give vegetable and tofu stir-fry a try.

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