Zucchini Stir- Fry with Tofu
This Zucchini Stir-Fry with Tofu is a quick easy and flavorful plant-based dish that comes together in under 30 minutes. Loaded with fresh zucchini bell peppers and golden tofu cubes all tossed in a savory-sweet garlic sauce this stir-fry is perfect for a healthy dinner or meal prep. It’s naturally vegan gluten-free and customizable to your spice level.
Ingredients:
1 block firm or extra firm tofu pressed and cubed
2 medium zucchinis sliced into half moons or thick matchsticks
1 red bell pepper sliced
1 small onion sliced
2 tbsp neutral oil for frying
1 tbsp sesame oil optional for extra flavor
Sesame seeds for garnish
Cooked rice or noodles for serving
For the Sauce:
3 tbsp soy sauce or tamari
1 tbsp rice vinegar or white vinegar
1 tbsp hoisin sauce or maple syrup
1 tbsp chili garlic sauce or sriracha
2 tsp cornstarch
2 tbsp water
2 cloves garlic minced
1 tsp grated fresh ginger
Instructions:
Prepare the Tofu:
Press the tofu for 10–15 minutes to remove excess moisture
Cut into bite-sized cubes
Cook the Tofu:
Heat oil in a non-stick pan or wok over medium-high heat
Add tofu and pan-fry until all sides are golden brown
Remove from pan and set aside
Stir-Fry the Vegetables:
In the same pan add a bit more oil if needed
Sauté onion and bell pepper for 2–3 minutes
Add zucchini and cook for another 3–4 minutes until tender but crisp
Make the Sauce:
In a bowl whisk together soy sauce vinegar hoisin chili sauce cornstarch water garlic and ginger
Combine Everything:
Return tofu to the pan
Pour sauce over the veggies and tofu
Stir-fry until sauce thickens and everything is well coated
Serve:
Sprinkle with sesame seeds
Serve hot over rice or noodles
Cooking Time:
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Tips:
Make sure tofu is dry before pan-frying for the best crisp
You can add mushrooms carrots or snap peas for variety
For low-carb serve over cauliflower rice or zucchini noodles
FAQs:
Q: Can I bake the tofu instead of frying?
A: Yes bake at 400°F for 25–30 minutes flipping halfway until crispy
Q: Is this freezer friendly?
A: Not really as zucchini may get mushy when reheated from frozen
Q: Can I use other sauces?
A: Absolutely try teriyaki peanut or black bean sauce for a twist
Nutrition Estimate Per Serving – 2 servings:
Calories: ~320
Protein: 18g
Fat: 20g
Carbs: 18g
Fiber: 4g
Net Carbs: 14g
Conclusion:
This zucchini stir-fry with tofu is a flavorful veggie-packed dish you can whip up any night of the week. The sauce is perfectly balanced the tofu is crispy and the veggies stay fresh and bright. It’s a feel-good meal that doesn’t sacrifice taste.