Healthy Tofu and Veggie Stir-Fry

Healthy Tofu and Veggie Stir-Fry

If you’re on a quest for a delicious and nutritious meal that’s quick and easy to prepare, our Healthy Tofu and Veggie Stir-Fry is the answer. This recipe is a delightful mix of colorful vegetables and protein-packed tofu, all stir-fried to perfection. Whether you’re a dedicated vegetarian or just looking for a meatless meal, this dish has something for everyone.


  • 1 block of firm tofu
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 carrot, julienned
  • 1 zucchini, sliced
  • 3 cloves garlic, minced
  • 1 tablespoon ginger, minced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon vegetable oil
  • Salt and pepper to taste


  1. Cut the tofu into small cubes and press them between paper towels to remove excess moisture.
  2. Heat vegetable oil in a large skillet or wok over medium-high heat.
  3. Add minced garlic and ginger, and sauté until fragrant.
  4. Add tofu cubes and stir-fry until they’re golden brown. Remove and set aside.
  5. In the same pan, add more vegetable oil if needed and stir-fry the vegetables until they’re tender-crisp.
  6. Return the tofu to the pan and add soy sauce and sesame oil. Toss everything together.
  7. Season with salt and pepper to taste.

Prep time: 15 minutes

Serves 4

Our Healthy Tofu and Veggie Stir-Fry is a quick and delicious way to get your daily dose of veggies and plant-based protein. The tofu adds a delightful creaminess, while the colorful vegetables bring a vibrant, crunchy texture to the dish. It’s a perfect choice for a busy weeknight dinner or a healthy meal prep option. This stir-fry is loaded with nutrients and flavor, making it a crowd-pleaser even for meat lovers. Plus, it’s a great way to reduce your carbon footprint by choosing a meatless option.

Nutritional information per serving: Calories 250, Fat 12g, Protein 15g, Carbohydrates 25g, Fiber 6g

Make this Healthy Tofu and Veggie Stir-Fry your go-to recipe for a tasty and nutritious meal. It’s not only good for your health but also for the planet. Enjoy the explosion of flavors and vibrant colors on your plate!

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Hi! I’m Margaret!

A passionate home cook and food lover who loves nothing more than sharing my favourite recipes with the world.




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