SPICY TOFU AND VEGETABLE STIR-FRY
This Spicy Tofu and Vegetable Stir-Fry is a bold and flavourful dish that brings crispy tofu, colourful bell peppers and tender zucchini in a fiery sauce. The tofu is pan-fried until golden and then tossed in a delicious blend of soy sauce, sriracha, olive oil, black pepper and garlic for a deep, savoury heat packed with plant-based protein and essential nutrients. This dish is perfect for a light but satisfying meal. The combination of textures, from the crispy tofu to the tender vegetables, makes every bite an explosion of flavour. Whether you’re looking for a quick weeknight dinner, a nutritious meal prep option or a healthy way to enjoy tofu, this dish is an excellent choice. Best served with steamed rice, noodles or enjoyed on its own, this stir-fry is both satisfying and easy to prepare in under 20 minutes.
RECIPE CATEGORY
Lunch, Dinner, Main Course
SERVING SIZE
1
CUISINE
Asian, Chinese, Thai
PREPARATION/TECHNIQUES
Stir-Fry, Quick & Easy, One-Pan Meal
OCCASION/HOLIDAY
Casual Dinner, Healthy Eating, Meal Prep
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Dairy-Free, High Protein, Low Fat, Gluten-Free (if using tamari instead of soy sauce)
DISH TYPE
Plant-Based Stir-Fry, Protein-Packed Vegan Meal
INGREDIENTS
These are the following ingredients for Spicy Tofu and Vegetable Stir-Fry:
- ½ cup firm tofu, cubed
- ½ cup bell peppers, sliced
- ½ cup zucchini, sliced
- ½ teaspoon soy sauce (low sodium)
- ½ teaspoon sriracha
- ¼ teaspoon black pepper
- ½ teaspoon garlic, minced
- ½ teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 180 kcal
- Carbohydrates: 12g
- Protein: 14g
- Fats: 9g
- Fibre: 3g
- Sugar: 3g
- Sodium: 280mg
PREPARATION
These steps are followed for the preparation of Spicy Tofu and Vegetable Stir-Fry:
- Press the tofu: Wrap the tofu in a clean towel and place a weight on top to remove excess moisture for about 10 minutes.
- Slice the vegetables: Cut the bell peppers and zucchini into thin strips for even cooking.
- Heat the pan: In a skillet or wok, heat the olive oil over a medium-high flame.
- Cook the tofu: Add the tofu cubes to the pan and cook for 4–5 minutes, flipping occasionally, until golden brown on all sides.
- Add the vegetables: Stir in the sliced bell peppers, zucchini and sauté for 3–4 minutes until slightly tender but still crisp.
- Season the stir-fry: Add the minced garlic, soy sauce, sriracha and black pepper. Stir well to coat all ingredients evenly.
- Cook more for 2 minutes: Cook more for 2 minutes, which allows the flavours to blend. Remove from heat.
- Serve immediately: Enjoy alone or pair with steamed rice, quinoa or noodles.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for Spicy Tofu and Vegetable Stir-Fry:
- Extra crispy tofu: Use cornstarch to lightly coat the tofu before pan-frying for a crispier texture.
- Adjust spice level: Reduce or increase sriracha to match your heat preference.
- Avoid soggy tofu: Ensure tofu is appropriately pressed to remove excess moisture before cooking.
- Boost umami flavour: Add a splash of rice vinegar or sesame oil before serving.
- For a fuller meal: Serve with brown rice, quinoa or stir-fried noodles.
VARIATIONS
- Gluten-Free: Use tamari instead of soy sauce for a gluten-free option.
- Sweeter Twist: Add a teaspoon of maple syrup or coconut sugar for a hint of sweetness.
- Protein Boost: Toss in edamame or chickpeas for additional plant-based protein.
- Nutty Flavour: Sprinkle with toasted sesame seeds or chopped cashews for extra crunch.
- Extra Veggies: Add mushrooms, snap peas or carrots for more variety.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days.
- Freezing: Not recommended, as tofu texture changes when frozen.
- Reheating: Warm in a skillet over a medium flame with a splash of water to revive the sauce.