5-Star Spicy Tofu and Veggie Stir Fry Recipe (It’s Healthy & Easy!)

Are you looking for a quick, healthy, and incredibly flavorful meal to add to your weekly rotation? This 5-star spicy tofu and veggie stir fry is a game-changer. Packed with vibrant vegetables, protein-rich tofu, and a punchy, spicy sauce, it’s perfect for health-conscious home cooks who don’t want to sacrifice flavor.

Whether you’re cooking for yourself, your family, or want to impress guests, this dish is versatile, satisfying, and simple to prepare. Plus, it’s vegan-friendly, high-protein, and heart-healthy!

Why You’ll Love Tofu and Veggie Stir Fry :

Quick to prepare: Done in 30 minutes or less
Healthy Ingredients: Rich in protein, fiber, and essential vitamins
Customizable: Switch out the veggies or adjust the spice to your taste
Vegan-Friendly & Low-Calorie: Perfect for anyone looking to eat clean and green

Ingredients You’ll Need for the Tofu and Veggie Stir Fry

This recipe serves 2-3 people generously. Feel free to double it if you’re meal prepping or cooking for a crowd.

For the Stir Fry:

1 block (14 oz) of extra-firm tofu, drained and cubed
2 tablespoons cornstarch (for that crispy tofu magic!)
2 tablespoons sesame oil (divided)
1 large red bell pepper, sliced
1 medium carrot, julienned
1 small zucchini, sliced into half-moons
1 cup broccoli florets
2 green onions, chopped (for garnish)
Sesame seeds (optional, for garnish)

For the Sauce:

3 tablespoons soy sauce (or tamari for a gluten-free option)
1 tablespoon rice vinegar
1 tablespoon hoisin sauce
1 teaspoon sriracha (adjust to taste)
1 teaspoon sesame oil
1 teaspoon grated ginger
2 garlic cloves, minced

How to Make the Perfect Spicy Tofu and Veggie Stir Fry

Step 1: Prepare and Crisp the Tofu

After draining the tofu, pat it dry with a paper towel.
Cut the tofu into 1-inch cubes and toss with cornstarch for a crispier finish.
Heat 1 tablespoon of sesame oil in a non-stick skillet on medium-high heat. Add tofu in a single layer and cook until golden and crispy on all sides (about 3-5 minutes per side). Remove and set aside.

Step 2: Make the Sauce

While the tofu cooks, whisk together all sauce ingredients in a small bowl. Adjust the sriracha based on your spice preference.

Step 3: Sauté the Vegetables

Heat the remaining tablespoon of sesame oil in the same skillet. Add the carrots and bell peppers, cooking for 3–4 minutes until slightly tender.
Toss in the zucchini and broccoli florets. Stir fry for another 3–4 minutes, keeping the vegetables crisp and vibrant.

Step 4: Combine Everything

Return the crispy tofu to the skillet and pour your prepared sauce over the tofu and vegetables.
Stir everything together until evenly coated and cook for another 1–2 minutes, letting the sauce slightly thicken.

Step 5: Garnish and Serve

Serve immediately over steamed rice, cauliflower rice, or noodles. Garnish with green onions and sesame seeds for that extra wow factor.

Nutritional Information (Per Serving)

Here’s the breakdown of this healthy, nutrient-packed meal:

Calories: 280
Total Fat: 14g (2g saturated, 0g trans)
Cholesterol: 0mg
Sodium: 680mg
Total Carbohydrates: 22g (4g fiber, 6g sugar)
Protein: 17g

Dietary Labels:

Vegan-Friendly
Low-Calorie
High-Protein
High-Fiber
Heart-Healthy

Expert Insights

Chef Mia Parker, a professional vegan chef, shares her tips for stir fry perfection:

“Use extra-firm tofu and make sure to pat it completely dry. The cornstarch creates that addictively crispy texture that soaks up the sauce beautifully.”

Dr. Robyn Walker, a nutrition specialist, highlights the health benefits of the main ingredients:

“Tofu is a fantastic plant-based protein source complete with all nine essential amino acids. Pair it with colorful veggies for an antioxidant powerhouse meal.”

Better Stir Fry Hacks

Want to customize this recipe to suit your cravings or pantry? Here’s how:

Swap the Protein: Try tempeh, chickpeas, or even chicken if you prefer animal protein.
Change the Veggies: Experiment with snap peas, mushrooms, bok choy, or baby corn for variety.
Make it Kid-Friendly: Reduce the spice by halving the sriracha or leaving it out entirely.
Meal Prep Like a Pro: Double the recipe and store portions in airtight containers for up to 3 days.

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