Honey Soy Tofu Stir Fry

Ingredients

• 397–454 g (14–16 oz)extra-firm tofu
• 16 g (2 tablespoons)cornflour
• 45 ml (3 tablespoons)oil with a high smoke point, such as avocado, rapeseed or vegetable oil
• 80 ml (⅓ cup)reduced-salt soy sauce or tamari
• 45 ml (3 tablespoons)honey or maple syrup
• 15 ml (1 tablespoon)rice vinegar
• 15 ml (1 tablespoon)toasted sesame oil
• 2 clovesgarlic, minced
• 2.5 cm (1-inch piece)ginger, grated or minced
• 8 g (1 tablespoon) cornflour + 30 ml (2 tablespoons) waterfor the slurry
• 1 headbroccoli, cut into small florets
• 1red pepper, deseeded and sliced
• 1 mediumcarrot, peeled and thinly sliced into rounds or matchsticks
• To tastetoasted sesame seeds
• To tastespring onions, sliced

Instructions

1. 1

   Drain the tofu

   Drain the water from the tofu packaging.

2. 2

   Set up pressing

   Place the tofu on a plate lined with several sheets of kitchen paper or a clean tea towel. Cover it with more kitchen paper or another towel.

3. 3

   Add a weight

   Set something heavy on top, such as a cast-iron frying pan, a few cookbooks or some tins.

4. 4

   Press the tofu

   Leave the tofu to press for at least 30 minutes, or up to an hour. It will release a noticeable amount of water.

5. 5

   Cut into cubes

   Once pressed, cut the tofu into 2.5 cm cubes.

6. 6

   Coat with cornflour

   Put the tofu cubes in a medium bowl and sprinkle over 16 g (2 tablespoons) of cornflour. Toss gently by hand or with a spatula until each piece has a light, even coating.

7. 7

   Mix the sauce

   In a small bowl or measuring jug, combine the soy sauce, honey or maple syrup, rice vinegar, toasted sesame oil, minced garlic and grated ginger.

8. 8

   Whisk and set

   Whisk until the honey has dissolved and the ingredients are combined, then set the sauce aside.

9. 9

   Heat the oil

   Heat 45 ml (3 tablespoons) of high-smoke-point oil in a large frying pan or wok over medium-high heat, until shimmering but not smoking.

10. 10

    Arrange the tofu

    Carefully add the cornflour-coated tofu in a single layer. Avoid crowding the pan; cook in two batches if needed, as crowded tofu can steam and turn soggy.

11. 11

    Fry until crisp

    Cook for about 3–4 minutes per side, turning occasionally, until golden and crisp on all sides. This should take about 10–15 minutes in total.

12. 12

    Set tofu aside

    Use a slotted spoon to transfer the crisp tofu to a plate lined with kitchen paper.

13. 13

    Prepare the pan

    If the frying pan looks dry, add another teaspoon of oil. Reduce the heat to medium.

14. 14

    Cook broccoli and carrot

    Add the sliced carrot and broccoli florets. Stir-fry for 4–5 minutes, until tender-crisp and with the broccoli still bright green.

15. 15

    Add the pepper

    Add the sliced red pepper and cook for another 2–3 minutes, keeping a little crunch in the vegetables.

16. 16

    Make the slurry

    As the vegetables finish cooking, whisk 8 g (1 tablespoon) of cornflour with 30 ml (2 tablespoons) of water in a small bowl until smooth.

17. 17

    Bubble the sauce

    Pour the prepared honey soy sauce over the vegetables. Let it bubble for about 30 seconds, stirring constantly.

18. 18

    Thicken the sauce

    Slowly pour in the cornflour slurry while stirring continuously. The sauce will thicken and turn glossy almost immediately.

19. 19

    Return the tofu

    Put the crisp tofu back in the pan and gently toss everything so the tofu and vegetables are coated in the thickened sauce.

20. 20

    Heat through

    Cook for another 1–2 minutes, just until everything is heated through.

21. 21

    Garnish and serve

    Take the pan off the heat straight away to avoid overcooking the vegetables. Serve hot, topped with toasted sesame seeds and sliced spring onions if desired.

What is honey soy tofu stir fry?

Stir-frying is a quick-cooking method associated with Chinese cooking, in which ingredients are cooked over high heat while being moved around the pan. This version brings together tofu and vegetables with a sweet-savoury soy sauce.

Crisping the tofu separately before returning it to the pan helps it keep its texture under the glossy sauce. Broccoli, pepper and carrot add colour and contrasting crunch.

Nutrition and macros by portion

The nutrition label shows one serving as written: 450 calories, 20g protein, 0g carbs, 22g fat.

Tofu supplies most of the protein, while the honey or maple syrup and vegetables contribute carbohydrates; the cooking oils and sesame oil provide most of the fat. Serve with a modest portion of rice and add extra vegetables if you want a more filling, balanced plate.

Choosing and preparing the tofu

Firm tofu: Extra-firm tofu is sturdy enough to cut into cubes and pan-fry without easily breaking apart.

Pressing: Removing some of the water helps the outside brown rather than steam. Allow at least 30 minutes for pressing, and up to an hour if you have time.

Cornflour coating: Toss the cubes gently so they receive a thin, even layer. This is what helps form a crisp exterior in the pan.

Getting the tofu crisp

Hot oil: Wait until the oil shimmers before adding the tofu, but do not let it smoke. Arrange the cubes in one layer so they have room to brown.

Patience: Turn the cubes as they colour, allowing about 3–4 minutes per side and 10–15 minutes overall. If the pan is crowded, cook in two batches rather than letting the tofu steam.

Balancing the honey soy sauce

Sweet and savoury: Soy sauce provides the savoury base, while honey or maple syrup brings sweetness. Rice vinegar adds a sharp note, and toasted sesame oil brings a nutty aroma.

Glossy finish: Add the sauce to the vegetables and let it bubble for about 30 seconds. Stir in the smooth cornflour slurry gradually; it thickens quickly, so keep stirring.

Keeping the vegetables crisp

Cook in stages: Start with the carrot and broccoli, stir-frying them for 4–5 minutes. Add the pepper afterwards and cook for another 2–3 minutes.

Look for bright green broccoli and vegetables that are tender-crisp, not soft. Take the pan off the heat as soon as the tofu is heated through to limit further cooking.

Timing and serving

The tofu needs at least 30 minutes of pressing, so start with that while preparing the sauce ingredients and vegetables. Once the pan cooking begins, keep the sauce and slurry close by so they can be added at the right moment.

Serve hot with sesame seeds and spring onions if you like. Rice is a straightforward accompaniment for the sauce, or serve the stir fry on its own for a lighter plate.

Recipe notes & tips

• Press the tofu for at least 30 minutes so it releases water before frying.
• Cut the tofu into evenly sized cubes to help them brown at a similar rate.
• Use a large frying pan or wok and cook the tofu in batches if needed.
• Whisk the cornflour slurry again just before adding it if it has been standing.
• Keep the vegetables moving in the pan so they cook evenly while retaining some crunch.
• Have the sauce and slurry ready before you start stir-frying the vegetables.

Variations

• Make it vegan: Choose maple syrup instead of honey.
• Use tamari: Swap the soy sauce for tamari if you want a gluten-free option.
• Adjust the vegetables: Replace or supplement the listed vegetables with others cut into similar-sized pieces.
• Add chilli: Stir chilli into the sauce for a hotter version.
• Serve with rice: Spoon the stir fry over cooked rice to make it a more substantial meal.

Common mistakes to avoid

• Skipping the pressing: Excess water can make the tofu harder to crisp; press it for at least 30 minutes.
• Crowding the pan: The tofu can steam rather than brown; fry it in two batches if needed.
• Using smoking oil: The oil should shimmer but not smoke; adjust the heat before adding the tofu.
• Adding the pepper too early: It may lose its crunch; add it after the carrot and broccoli have cooked for 4–5 minutes.
• Pouring in a lumpy slurry: Whisk the cornflour and water until smooth before adding it gradually.
• Cooking for too long: The vegetables can soften; remove the pan from the heat as soon as everything is heated through.

How to store

Refrigerate leftovers in an airtight container for up to 3 days. Reheat in a frying pan over medium heat until hot throughout; the tofu will be less crisp after storage.

Frequently asked questions