Quick Tofu Veggie Stir-Fry

Ingredients

• 397–454 g (14–16 oz)block extra-firm or firm tofu, pressed very well and cut into 2 cm cubes
• 15 ml (1 tablespoon)cornflour or arrowroot starch
• 15 ml (1 tablespoon)soy sauce or tamari
• 15 ml (1 tablespoon)neutral cooking oil, such as avocado, rapeseed or grapeseed oil
• 60 ml (¼ cup)low-sodium soy sauce or tamari
• 30 ml (2 tablespoons)rice vinegar
• 15 ml (1 tablespoon)maple syrup, agave nectar or honey
• 15 ml (1 tablespoon)toasted sesame oil
• 5 ml (1 teaspoon)cornflour or arrowroot starch
• 15 ml (1 tablespoon)water, for the starch slurry
• 1–2 clovesgarlic, finely minced
• 5 ml (1 teaspoon)fresh ginger, grated or minced
• Optional: 2.5 ml (½ teaspoon) or a dashred pepper flakes or sriracha
• 15 ml (1 tablespoon)neutral cooking oil, for stir-frying the vegetables
• 1 mediumyellow onion, thinly sliced or chopped
• 1red pepper, deseeded and thinly sliced
• 1green pepper, deseeded and thinly sliced
• 1 largecarrot, peeled and thinly sliced diagonally or cut into matchsticks
• About 135 g (1½ cups)broccoli florets, cut into bite-sized pieces
• About 50 g (½ cup)mangetout or sugar snap peas, trimmed
• Optional, to tastesliced mushrooms, baby corn, water chestnuts or sliced pak choi
• To tastetoasted sesame seeds
• To tastesliced spring onions
• To tastechopped fresh coriander

Instructions

1. 1

   Press the tofu

   Drain the tofu and press it thoroughly for at least 15–20 minutes, using a tofu press or placing it between towel-lined plates with a heavy object on top. Removing as much water as possible helps it crisp rather than steam.

2. 2

   Cut into cubes

   Cut the pressed tofu into uniform 2 cm cubes so they cook evenly.

3. 3

   Season the tofu

   Gently toss the cubes with 15 ml (1 tablespoon) soy sauce or tamari in a medium bowl. Leave for a minute to absorb the flavour.

4. 4

   Coat with starch

   Sprinkle over 15 ml (1 tablespoon) cornflour or arrowroot starch and toss gently until the cubes are evenly coated.

5. 5

   Mix the sauce

   In a small bowl, whisk together the 60 ml (¼ cup) low-sodium soy sauce or tamari, rice vinegar, maple syrup, toasted sesame oil, garlic, ginger and optional chilli flakes or sriracha.

6. 6

   Make the slurry

   In a separate small bowl or cup, whisk the 5 ml (1 teaspoon) cornflour or arrowroot starch with 15 ml (1 tablespoon) water until smooth. Keep it and the sauce beside the hob.

7. 7

   Prepare the vegetables

   Wash, trim and slice or chop the vegetables into fairly even pieces. Cut harder vegetables, such as carrots and broccoli stems, a little smaller or plan to add them earlier.

8. 8

   Sort by cooking time

   Group the vegetables according to how quickly they cook: onions and peppers can go in first, followed by broccoli and carrots, with mangetout or other delicate greens added last.

9. 9

   Heat the oil

   Heat 15 ml (1 tablespoon) neutral oil in a large wok or heavy-based frying pan over medium-high heat until it shimmers.

10. 10

    Add the tofu

    Arrange the coated tofu in a single layer in the pan. Avoid crowding it; cook in batches if needed so the tofu fries rather than steams.

11. 11

    Fry until crisp

    Cook the tofu for about 5–7 minutes, turning it occasionally, until golden and crisp on most sides.

12. 12

    Set the tofu aside

    Lift the tofu out with a slotted spoon and set it on a plate. If you like, line the plate with kitchen paper to absorb excess oil.

13. 13

    Heat more oil

    Add the remaining 15 ml (1 tablespoon) neutral oil to the same wok or pan, keeping it over medium-high heat.

14. 14

    Cook the onion

    Add the onion and stir-fry for about 1–2 minutes, until it starts to soften and smell fragrant.

15. 15

    Stir-fry firm vegetables

    Add the carrots and peppers, then stir-fry continuously for 3–4 minutes. Keep them moving so they cook evenly without burning, aiming for tender-crisp rather than soft.

16. 16

    Add the broccoli

    Stir in the broccoli florets and cook for another 2–3 minutes. If the pan is dry or the vegetables begin to stick, add a tablespoon of water or vegetable broth to create a little steam.

17. 17

    Add delicate vegetables

    Add the mangetout, sugar snap peas or other delicate greens and stir-fry for 1–2 minutes, until bright green and tender-crisp.

18. 18

    Return the tofu

    Put the crisp tofu back into the wok or pan and gently toss it with the vegetables.

19. 19

    Add the sauce

    Quickly whisk the sauce again, then pour it over the tofu and vegetables. Stir to coat everything and let it bubble for about 30 seconds.

20. 20

    Thicken the sauce

    Stir the cornflour slurry again and pour it into the pan. Stir continuously for about 30–60 seconds, stopping when the sauce thickens and coats the ingredients.

21. 21

    Adjust the seasoning

    Take the pan off the heat and taste. If needed, adjust with more soy sauce for saltiness, maple syrup for sweetness or chilli flakes for heat.

22. 22

    Serve straight away

    Serve immediately over your choice of steamed rice or noodles, with toasted sesame seeds, sliced spring onions or fresh coriander if desired.

What is tofu stir-fry?

Stir-frying is a quick way to cook small pieces of food over high heat, a technique associated with Chinese cooking and now used in many home kitchens. This version combines tofu with a colourful mix of vegetables and a savoury, tangy sauce.

The method works by cooking the tofu separately first, so it can brown before being tossed with the vegetables. A cornflour slurry thickens the sauce at the end, helping it cling to each piece.

Nutrition and macros by portion

The nutrition label shows one serving as written: 450 calories, 22g protein, 0g carbs, 0g fat.

The tofu provides most of the protein, while the sauce ingredients and cooking oil contribute much of the fat; the vegetables and any rice or noodles served alongside contribute carbohydrates. For a balanced plate, pair a portion with rice or noodles and plenty of the vegetable mix.

Pressing and coating the tofu

Pressing: Removing excess water gives the tofu a better chance of browning in the pan. The recipe allows at least 15–20 minutes for this step.

Coating: Soy sauce adds flavour before the tofu is dusted with cornflour or arrowroot. Keep the cubes in a single layer when frying so their surfaces can crisp.

Getting the sauce right

Balance: Low-sodium soy sauce or tamari brings savouriness, rice vinegar adds tang, and maple syrup softens the sharper notes. Toasted sesame oil contributes a distinctive nutty aroma.

Thickening: Stir the slurry again just before adding it, as starch can settle. Pour it into the bubbling sauce while stirring, and stop once the sauce coats the tofu and vegetables.

Keep the vegetables crisp

Cooking order: Start with the onion, then add firmer vegetables such as carrots and peppers. Broccoli follows, while mangetout and other delicate greens need only a short final spell in the pan.

Doneness: The vegetables should be bright and tender-crisp, not limp. If the pan gets dry while the broccoli cooks, a tablespoon of water or vegetable broth can provide a little steam.

Prepare before stir-frying

Have the vegetables chopped and grouped by cooking time before heating the oil. Stir-frying moves quickly, so keeping the sauce, slurry and ingredients close to the hob makes it easier to follow the sequence.

What to serve with it

Serve the stir-fry over steamed rice or noodles, as suggested in the method. Sesame seeds, spring onions or coriander add a final contrast of texture or freshness.

Recipe notes & tips

• Press the tofu for the full 15–20 minutes to help it crisp in the pan.
• Cut the tofu into similarly sized cubes so they cook at the same rate.
• Fry the tofu in batches if it will not fit in a single layer.
• Keep firmer and quicker-cooking vegetables separate until their turn in the pan.
• Whisk the sauce before pouring and stir the slurry again immediately before using it.
• Stop cooking as soon as the sauce thickens to help the vegetables retain their bite.

Variations

• Use tamari: Swap it for the soy sauce in both the tofu seasoning and the sauce.
• Add mushrooms: Include sliced cremini or shiitake with the firmer vegetables.
• Change the greens: Use sliced pak choi in place of or alongside the mangetout.
• Turn up the heat: Add the optional red pepper flakes or sriracha to the sauce.
• Choose a different sweetener: Use agave nectar or honey instead of maple syrup.
• Finish with herbs: Scatter chopped fresh coriander over the dish just before serving.

Common mistakes to avoid

• Skipping the press: Wet tofu is more likely to steam; press it thoroughly before cutting.
• Crowding the pan: The tofu may steam instead of crisping; fry it in batches if needed.
• Adding all the vegetables at once: They cook at different rates; add them in the order given.
• Leaving the vegetables still: They can cook unevenly or burn; keep them moving around the pan.
• Pouring in an unstirred slurry: The starch may have settled; whisk it again just before adding.
• Cooking too long after thickening: The vegetables can lose their crispness; take the pan off the heat once the sauce coats everything.

How to store

Refrigerate leftovers in a covered container for up to 3 days. Reheat in a frying pan over medium heat until hot throughout, stirring gently; the tofu and vegetables may be softer than when freshly cooked.

Frequently asked questions