✨ AI Recipe
Easy Vegan Stir Fry with Tofu and Colourful Vegetables
Peanut-Free
Coconut-Free
High Fat
Nut-Free
High Sodium
High Calorie
High Fiber
High Protein
Iron Rich
Calcium Rich
Vitamin C Rich
Lunch
Dinner
A quick, vibrant stir fry packed with crispy tofu and tender-crisp vegetables in a simple savoury sauce — ready in just 30 minutes and perfect for a fuss-free weeknight dinner.
Ingredients
Servings:
Scale:
Instructions
-
Press the tofu: Remove the firm tofu from its packaging and wrap it in a clean kitchen towel or several layers of paper towel. Place a heavy pan or book on top and press for at least 10 minutes to remove excess moisture. This step is key to achieving crispy tofu.
-
Cook the rice: Rinse the white rice under cold water until the water runs clear. Add it to a small saucepan with the water and a pinch of salt. Bring to a boil, then reduce to a low simmer, cover with a lid, and cook for 12 minutes. Remove from heat and leave covered until serving.
-
Make the stir fry sauce: In a small bowl, whisk together the soy sauce, sesame oil, maple syrup, rice vinegar, and cornstarch until fully combined and smooth. Set aside.
-
Prepare the vegetables: Slice the red bell pepper into thin strips. Peel and slice the carrot into thin rounds or matchsticks. Cut the broccoli into small florets. Trim the snap peas. Mince the garlic cloves and finely grate the fresh ginger. Thinly slice the spring onions, keeping the green tops separate for garnish.
-
Cut and cook the tofu: Once pressed, cut the tofu into 2 cm cubes. Heat 1 tablespoon of vegetable oil in a large wok or frying pan over medium-high heat until shimmering. Add the tofu cubes in a single layer and cook undisturbed for 3–4 minutes until golden on the bottom, then flip and cook for a further 2–3 minutes until crispy and golden on all sides. Remove the tofu from the pan and set aside.
-
Stir fry the vegetables: Add the remaining tablespoon of vegetable oil to the same pan. Increase the heat to high. Add the carrot and broccoli first and stir fry for 2 minutes. Add the red bell pepper and snap peas and stir fry for a further 2 minutes. Add the garlic, ginger, and the white parts of the spring onions and cook for 30 seconds, stirring constantly, until fragrant.
-
Combine and sauce: Return the crispy tofu to the pan with the vegetables. Give the sauce a quick stir to re-dissolve the cornstarch, then pour it over everything. Toss well to coat all the ingredients. Cook for 1–2 minutes, stirring, until the sauce thickens and coats the tofu and vegetables in a glossy glaze.
-
Serve: Fluff the rice with a fork and divide between two bowls. Spoon the tofu stir fry on top. Garnish with the reserved green spring onion tops and a sprinkle of sesame seeds. Serve immediately.
Chef's Notes
For best results, use extra-firm tofu and press it as long as possible — even 30 minutes if time allows. The sauce can be made up to 3 days ahead and stored in the fridge. Leftovers keep well in an airtight container in the fridge for up to 3 days; reheat in a hot pan with a splash of water.
Tips & Tricks
- Always preheat your wok or pan until very hot before adding oil — this prevents sticking and gives you that authentic high-heat stir fry flavour.
- Don't overcrowd the pan; cook vegetables in batches if needed to keep everything crisp rather than steamed.
- Have all your ingredients prepped and sauce ready before you start cooking — stir frying moves fast.
- For extra-crispy tofu, toss the pressed cubes in 1 teaspoon of cornstarch before frying.
Variations
- Swap white rice for brown rice, noodles, or cauliflower rice for a lower-carb option.
- Use tamari instead of soy sauce to make the dish gluten-free.
- Add a teaspoon of chilli flakes or a drizzle of sriracha to the sauce for a spicy kick.
- Swap tofu for canned chickpeas or edamame for a different protein source.
- Use any vegetables you have on hand — courgette, mushrooms, baby corn, and bok choy all work beautifully.
Nutrition Highlights (per serving)
780kcalCalories
96gCarbs
31.9gProtein
29.8gFat
9.4gFiber
Protein 16% Carbs 49% Fat 35%
Full Nutrition Facts Hide Nutrition Facts
Per recipe (2 servings) · Select a group above
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Energy | 1,559.84 kcal | 779.92 kcal/serving | 39% |
| Energy | 3,454.84 kJ | 1,727.42 kJ/serving | — |
| Water | 989.37 g | 494.69 g/serving | — |
| Protein | 63.86 g | 31.93 g/serving | 64% |
| Total Fat | 59.56 g | 29.78 g/serving | 38% |
| Carbohydrates | 192.09 g | 96.05 g/serving | 35% |
| Fiber | 18.85 g | 9.43 g/serving | 34% |
| Ash | 16.54 g | 8.27 g/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Calcium | 639.84 mg | 319.92 mg/serving | 25% |
| Iron | 10.67 mg | 5.34 mg/serving | 30% |
| Magnesium | 309.43 mg | 154.72 mg/serving | 37% |
| Phosphorus | 898.16 mg | 449.08 mg/serving | 36% |
| Potassium | 1,834.81 mg | 917.41 mg/serving | 20% |
| Sodium | 3,070.17 mg | 1,535.09 mg/serving | 67% |
| Zinc | 12.63 mg | 6.32 mg/serving | 57% |
| Copper | 1.26 mg | 0.63 mg/serving | 70% |
| Manganese | 4.22 mg | 2.11 mg/serving | 92% |
| Selenium | 5.39 µg | 2.70 µg/serving | 5% |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Vitamin C | 313.15 mg | 156.58 mg/serving | 174% |
| Thiamin B1 | 0.91 mg | 0.46 mg/serving | 38% |
| Riboflavin B2 | 0.75 mg | 0.38 mg/serving | 29% |
| Niacin B3 | 16.90 mg | 8.45 mg/serving | 53% |
| Pantothenic Acid B5 | 1.05 mg | 0.53 mg/serving | 11% |
| Vitamin B6 | 1.69 mg | 0.85 mg/serving | 50% |
| Folate Total | 161.64 µg | 80.82 µg/serving | — |
| Folate Food | 90.66 µg | 45.33 µg/serving | — |
| Folate DFE | 90.66 µg | 45.33 µg/serving | 11% |
| Choline | 40.22 mg | 20.11 mg/serving | 4% |
| Vitamin A RAE | 862.96 µg | 431.48 µg/serving | 48% |
| Vitamin A | 17,617.03 IU | 8,808.52 IU/serving | — |
| Vitamin E | 4.03 mg | 2.02 mg/serving | 13% |
| Vitamin K | 216.46 µg | 108.23 µg/serving | 90% |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Beta-Carotene | 8,611.22 µg | 4,305.61 µg/serving | — |
| Alpha-Carotene | 3,499.55 µg | 1,749.78 µg/serving | — |
| Beta-Cryptoxanthin | 0.90 µg | 0.45 µg/serving | — |
| Lycopene | 1.00 µg | 0.50 µg/serving | — |
| Lutein + Zeaxanthin | 1,522.95 µg | 761.48 µg/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Total Saturated | 8.67 g | 4.34 g/serving | 22% |
| SFA 14:0 Myristic | 0.02 g | 0.01 g/serving | — |
| SFA 16:0 Palmitic | 4.53 g | 2.27 g/serving | — |
| SFA 18:0 Stearic | 1.88 g | 0.94 g/serving | — |
| Total MUFA | 15.32 g | 7.66 g/serving | — |
| MUFA 16:1 | 0.04 g | 0.02 g/serving | — |
| MUFA 18:1 Oleic | 12.49 g | 6.25 g/serving | — |
| MUFA 20:1 | 0.07 g | 0.04 g/serving | — |
| Total PUFA | 29.99 g | 15.00 g/serving | — |
| PUFA 18:2 Linoleic | 20.85 g | 10.43 g/serving | — |
| PUFA 18:3 ALA | 2.10 g | 1.05 g/serving | — |
| Total Trans Fat | 0.19 g | 0.10 g/serving | — |
| Nutrient | Total | Per Serving | % Daily Value* |
|---|---|---|---|
| Tryptophan | 0.11 g | 0.06 g/serving | — |
| Threonine | 0.45 g | 0.23 g/serving | — |
| Isoleucine | 0.36 g | 0.18 g/serving | — |
| Leucine | 0.57 g | 0.29 g/serving | — |
| Lysine | 0.47 g | 0.24 g/serving | — |
| Methionine | 0.13 g | 0.07 g/serving | — |
| Cystine | 0.18 g | 0.09 g/serving | — |
| Phenylalanine | 0.39 g | 0.20 g/serving | — |
| Tyrosine | 0.25 g | 0.13 g/serving | — |
| Valine | 0.42 g | 0.21 g/serving | — |
| Arginine | 0.65 g | 0.33 g/serving | — |
| Histidine | 0.21 g | 0.11 g/serving | — |
| Alanine | 0.41 g | 0.21 g/serving | — |
| Aspartic Acid | 0.96 g | 0.48 g/serving | — |
| Glutamic Acid | 1.89 g | 0.95 g/serving | — |
| Glycine | 0.35 g | 0.18 g/serving | — |
| Proline | 0.45 g | 0.23 g/serving | — |
| Serine | 0.41 g | 0.21 g/serving | — |
| Nutrient | Total | Per Serving | — |
|---|---|---|---|
| Total Choline | 34.04 mg | 17.02 mg/serving | — |
| Free Choline | 31.14 mg | 15.57 mg/serving | — |
| Phosphocholine | 1.60 mg | 0.80 mg/serving | — |
| Phosphatidylcholine | 0.89 mg | 0.45 mg/serving | — |
| Glycerophosphocholine | 0.09 mg | 0.05 mg/serving | — |
| Betaine | 13.99 mg | 7.00 mg/serving | — |
| Sphingomyelin | 0.09 mg | 0.05 mg/serving | — |
| Nutrient | Total | Per Serving | — |
|---|---|---|---|
| Total Isoflavones | 0.54 mg | 0.27 mg/serving | — |
| Daidzein | 0.35 mg | 0.18 mg/serving | — |
| Genistein | 0.18 mg | 0.09 mg/serving | — |
| Glycitein | 0.06 mg | 0.03 mg/serving | — |
* % Daily Value (DV) based on a 2,000-calorie diet per serving. FDA Daily Values (2020)
You Might Also Like
Easy Vegan Stir Fry with Tofu and Colourful Vegetables
Ingredients
Instructions
- Press the tofu: Remove the firm tofu from its packaging and wrap it in a clean kitchen towel or several layers of paper towel. Place a heavy pan or book on top and press for at least 10 minutes to remove excess moisture. This step is key to achieving crispy tofu.
- Cook the rice: Rinse the white rice under cold water until the water runs clear. Add it to a small saucepan with the water and a pinch of salt. Bring to a boil, then reduce to a low simmer, cover with a lid, and cook for 12 minutes. Remove from heat and leave covered until serving.
- Make the stir fry sauce: In a small bowl, whisk together the soy sauce, sesame oil, maple syrup, rice vinegar, and cornstarch until fully combined and smooth. Set aside.
- Prepare the vegetables: Slice the red bell pepper into thin strips. Peel and slice the carrot into thin rounds or matchsticks. Cut the broccoli into small florets. Trim the snap peas. Mince the garlic cloves and finely grate the fresh ginger. Thinly slice the spring onions, keeping the green tops separate for garnish.
- Cut and cook the tofu: Once pressed, cut the tofu into 2 cm cubes. Heat 1 tablespoon of vegetable oil in a large wok or frying pan over medium-high heat until shimmering. Add the tofu cubes in a single layer and cook undisturbed for 3–4 minutes until golden on the bottom, then flip and cook for a further 2–3 minutes until crispy and golden on all sides. Remove the tofu from the pan and set aside.
- Stir fry the vegetables: Add the remaining tablespoon of vegetable oil to the same pan. Increase the heat to high. Add the carrot and broccoli first and stir fry for 2 minutes. Add the red bell pepper and snap peas and stir fry for a further 2 minutes. Add the garlic, ginger, and the white parts of the spring onions and cook for 30 seconds, stirring constantly, until fragrant.
- Combine and sauce: Return the crispy tofu to the pan with the vegetables. Give the sauce a quick stir to re-dissolve the cornstarch, then pour it over everything. Toss well to coat all the ingredients. Cook for 1–2 minutes, stirring, until the sauce thickens and coats the tofu and vegetables in a glossy glaze.
- Serve: Fluff the rice with a fork and divide between two bowls. Spoon the tofu stir fry on top. Garnish with the reserved green spring onion tops and a sprinkle of sesame seeds. Serve immediately.
Chef's Notes
For best results, use extra-firm tofu and press it as long as possible — even 30 minutes if time allows. The sauce can be made up to 3 days ahead and stored in the fridge. Leftovers keep well in an airtight container in the fridge for up to 3 days; reheat in a hot pan with a splash of water.
Tips & Tricks
- 💡 Always preheat your wok or pan until very hot before adding oil — this prevents sticking and gives you that authentic high-heat stir fry flavour.
- 💡 Don't overcrowd the pan; cook vegetables in batches if needed to keep everything crisp rather than steamed.
- 💡 Have all your ingredients prepped and sauce ready before you start cooking — stir frying moves fast.
- 💡 For extra-crispy tofu, toss the pressed cubes in 1 teaspoon of cornstarch before frying.
Variations
- Swap white rice for brown rice, noodles, or cauliflower rice for a lower-carb option.
- Use tamari instead of soy sauce to make the dish gluten-free.
- Add a teaspoon of chilli flakes or a drizzle of sriracha to the sauce for a spicy kick.
- Swap tofu for canned chickpeas or edamame for a different protein source.
- Use any vegetables you have on hand — courgette, mushrooms, baby corn, and bok choy all work beautifully.