Tofu Stir-Fry with Protein Punch

Name: Tofu Stir-Fry with Protein Punch
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: Serves 4
Ingredients: 1 block firm tofu, pressed and cut into cubes; 2 tablespoons soy sauce; 1 tablespoon olive oil; 1 red bell pepper, sliced; 1 cup broccoli florets; 1 carrot, julienned; 2 green onions, chopped; 2 cloves garlic, minced; 1 tablespoon ginger, minced; Sesame seeds; Chopped cilantro; Chili flakes; Lime wedges

Highlighted under: Healthy Lifestyle Dishes

I love whipping up this Tofu Stir-Fry with Protein Punch whenever I want a meal that's both nutritious and satisfying. The combination of crispy tofu and colorful vegetables is not only visually appealing but also packed with flavor and protein. It’s quick to prepare, making it a perfect weeknight dinner option. This dish showcases how versatile tofu can be while delivering a delightful crunch and a variety of textures. Trust me, once you try this recipe, it’s going to become a staple in your kitchen!

Created by

Anna

Last updated on 2026-02-09T16:37:27.397Z

When I first made this Tofu Stir-Fry with Protein Punch, I was surprised by how quickly everything came together. I marinated the tofu in soy sauce and garlic, allowing it to absorb all those delicious flavors before cooking. This step is crucial, as the marinated tofu brings a savory element that complements the fresh vegetables perfectly.

One of my favorite parts about this dish is how customizable it is. Depending on the season or what I have on hand, I've swapped out vegetables and added in a splash of sesame oil for extra richness. It’s a delightful way to clean out the fridge while still enjoying a tasty meal.

Why You Will Love This Recipe
Nutritious mix of protein-rich tofu and vibrant vegetables
Quick and easy preparation, ideal for busy weeknights
Customizable with your favorite sauces and ingredients
Delicious umami flavor that satisfies all taste buds

Understanding Tofu: The Key Protein Source

Tofu is often referred to as a blank canvas due to its ability to absorb flavors from the ingredients and sauces it’s paired with. When you press and cube firm tofu, you're enhancing its texture, making it easier to achieve that crispy exterior we all love in stir-fries. Remember to press the tofu for at least 15 minutes to remove excess moisture—this step is crucial for allowing the tofu to sauté properly without becoming soggy.

Using a high-quality firm tofu is essential as it holds its shape well during cooking. If you're in need of a soy-free alternative, consider substituting with tempeh or seitan; both these options will provide a similar texture and protein punch while infusing your dish with unique flavors.

Perfecting Your Stir-Fry Technique

Stir-frying is all about high heat and quick cooking, which means preparation is key. Keep all your ingredients washed, cut, and ready to go before you heat your pan. I recommend using a wok if you have one; the shape allows for better circulation of heat, ensuring that everything cooks evenly and quickly. Maintain a medium-high heat throughout the cooking process, adjusting as necessary, to prevent burning.

The order in which you add your ingredients also affects the final result—start with the harder vegetables, like broccoli and carrots, which take longer to cook, and save the softer bell peppers and green onions for the last two minutes. This method ensures that each ingredient contributes its best texture without overcooking.

Ingredients

Gather these fresh ingredients for a delicious stir-fry!

Tofu and Vegetables

1 block firm tofu, pressed and cut into cubes
2 tablespoons soy sauce
1 tablespoon olive oil
1 red bell pepper, sliced
1 cup broccoli florets
1 carrot, julienned
2 green onions, chopped
2 cloves garlic, minced
1 tablespoon ginger, minced

Optional Garnishes

Sesame seeds
Chopped cilantro
Chili flakes
Lime wedges

Feel free to adjust the quantities based on your preferences!

Instructions

Follow these simple steps to prepare your perfect stir-fry!

Marinate the Tofu

In a mixing bowl, combine the pressed tofu cubes with soy sauce, garlic, and ginger. Let it marinate for at least 10 minutes.

Sauté the Vegetables

Heat olive oil in a large pan over medium-high heat. Add the sliced bell pepper, broccoli, carrot, and green onions. Stir-fry for about 5 minutes until the vegetables are tender-crisp.

Cook the Tofu

Add the marinated tofu to the pan with the vegetables and cook for another 5-7 minutes, stirring occasionally, until the tofu is golden and heated through.

Serve

Remove from heat, garnish with sesame seeds and cilantro, and serve warm with lime wedges on the side.

Enjoy your colorful and protein-packed stir-fry!

Pro Tips

Feel free to add any additional vegetables or proteins you have on hand, such as snap peas or edamame, to enhance the stir-fry.

Serving Suggestions

For a complete meal, consider serving this Tofu Stir-Fry over steamed jasmine rice or quinoa. Both offer a delightful contrast, balancing the savory flavors with a neutral base. If you want to add more crunch, sprinkle some toasted nuts, like cashews or peanuts, right before serving for added texture and flavor depth.

Pairing this dish with a light, tangy dipping sauce or a drizzle of sriracha can elevate the flavor. You can easily whip up a simple sauce by mixing soy sauce with a touch of honey or maple syrup, and a splash of rice vinegar for brightness.

Make-Ahead and Storage Tips

This Tofu Stir-Fry is a great meal prep option! You can marinate the tofu a day ahead and store it in the refrigerator to enhance its flavor. If you're cooking in bulk, consider making extra servings and refrigerating leftovers in an airtight container. They should remain fresh for up to three days, which makes for a quick reheatable lunch or dinner later in the week.

When reheating, add a splash of water or a little extra soy sauce to prevent the tofu from drying out. A quick reheat in a skillet over medium heat will restore the dish's original texture and flavors—about 5 minutes should do the trick.

Questions About Recipes

→ Can I use a different type of tofu?

Yes, you can use silken or soft tofu, but keep in mind they will have a different texture.

→ Is this recipe vegan?

Absolutely! This dish is entirely vegan and packed with plant-based protein.

→ Can I make this ahead of time?

Yes, you can prep the ingredients and marinate the tofu in advance for a quicker cooking time during dinner.

→ What can I serve with this stir-fry?

This stir-fry is great on its own or served over rice, quinoa, or noodles for a more filling meal.