TOFU STIR-FRY WITH PEPPERS
Tofu Stir-Fry with Peppers is a quick and vibrant one-pan plant-based meal packed with colour, texture and savoury satisfaction. Firm tofu cubes are pan-fried in aromatic sesame oil, then tossed with a rainbow of sliced bell peppers and seasoned with tamari and garlic powder. The result is a deliciously balanced stir-fry with subtle umami notes, a slight nutty aroma and a pleasant crunch from the peppers. This vegan-friendly recipe is gluten-free (when using tamari), high in plant protein and naturally low in carbohydrates and saturated fats. It’s ideal for busy weeknights, lunch prep or when you’re craving something light yet filling. You can easily customise it with additional vegetables, serve it over rice, noodles or enjoy it on its own. With just a few ingredients and minimal prep, this stir-fry delivers maximum flavour in every bite.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Southeast Asian
PREPARATION/TECHNIQUES
Stir-Fry, One-Pot Wonders
OCCASION/HOLIDAY
Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Low Cholesterol, Wheat / Gluten-Free, Healthy, Quick & Easy
DISH TYPE
Salad
INGREDIENTS
There are the following ingredients for Tofu Stir-Fry With Peppers:
- 100g firm tofu, cubed
- ½ cup mixed bell peppers, sliced thinly
- 1 teaspoon tamari or soy sauce
- 1 teaspoon sesame oil
- Pinch garlic powder
- Pinch of sesame seeds for garnish (Optional)
FULL NUTRITIONAL INFORMATION
- Calories: 207.7 kilocalories
- Fat: 13.6 grams
- Saturated Fat: 2 grams
- Carbohydrates: 7.7 grams
- Sugar: 3.2 grams
- Fibre: 3.9 grams
- Sodium: 308.1 milligrams
- Protein: 18.5 grams
- Calcium: 692 milligrams
- Iron: 3.1 milligrams
- Potassium: 420.5 milligrams
PREPARATION
These steps are followed for the preparation of Tofu Stir-Fry With Peppers:
- Press And Cube the Tofu: Pat 100 g firm tofu dry with a kitchen towel and cut into even 1-inch cubes for uniform cooking.
- Heat The Sesame Oil: In a non-stick frying pan over medium flame, warm 1 teaspoon sesame oil for about 30 seconds.
- Cook The Tofu: Add the tofu cubes in a single layer and stir-fry for 5 to 6 minutes, turning occasionally, until golden on all sides.
- Add The Peppers: Toss in ½ cup of mixed bell peppers and continue stir-frying for 2 to 3 minutes until just tender.
- Season The Stir-Fry: Sprinkle ½ teaspoon garlic powder over the pan and drizzle 1 teaspoon tamari or soy sauce, stirring well to coat the tofu and peppers evenly.
- Sauté Briefly: Cook for an additional 1 to 2 minutes until the sauce is slightly absorbed.
- Serve Hot: Transfer to plates and optionally garnish with a pinch of sesame seeds. Serve it immediately.
PREP TIME
5 minutes
COOKING TIME
10–12 minutes
TIPS
- Use Firm Or Extra-Firm Tofu: Use firm tofu or extra-firm tofu to prevent crumbling during stir-frying.
- Pat Tofu Dry: Pat tofu dry thoroughly before cooking for better texture and browning.
- Slice Peppers Evenly: Slice the peppers evenly for uniform cooking and visual appeal.
- Use A Hot Pan: Use a hot pan to achieve a lightly crisp surface on tofu.
- Add Tamari At The End: Add tamari at the end to retain its full flavour without over-reducing.
VARIATIONS
- Add Veg: Include courgettes, mushrooms or pak choi for more variety.
- Increase Protein: Stir in edamame or serve over quinoa or soba noodles.
- Add Heat: Include chilli flakes, fresh ginger or a dash of sriracha.
- Change Oils: Use avocado oil or peanut oil for a different base flavour.
- Flavour Depth: Stir in a teaspoon of rice vinegar or lime juice for brightness.
- Nutty Crunch: Top with crushed peanuts or cashews before serving.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in a sealed container in the fridge for up to 3 days.
- Freezing: While tofu can be frozen, bell peppers lose texture, so freeze them only if needed.
- Reheating: Reheat in a skillet over medium-low heat for best results, adding a splash of water to rehydrate.
- Meal Prep: Make in advance and portion with brown rice or noodles for ready-to-go meals.