This easy vegan tofu stir fry is ready in 30 minutes, low fat, and gluten free. Stir fry is a great way to fit a lot of veggies into a high-protein meal that also tastes great.
Looking for a quick, easy, and HEALTHY dinner recipe?
Or do you need a super quick plant based meal prep recipe?
What about something easy and delicious?
Well either way, this easy vegan tofu stir fry recipe is sure to satisfy your needs and your taste buds. This 30 minute vegan meal is full of veggies, packed with plenty of protein, and cooked with the perfect stir fry sauce. So, it is perfect for a quick, healthy, and delicious plant based meal.
To make this recipe even quicker, you can use leftover rice so you won’t have to wait for the rice to cook. I like to make a big batch of rice or another whole grain each week and add it to my meals, this way I save time when cooking dinner. To save more time, I also love to use frozen veggies, like broccoli, when possible.
Efficiency tip: If you aren’t using leftover rice, start the rice before you slice up the veggies and marinate the tofu.
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How To Make a Stir Fry Sauce
The tofu is marinated with a combination of soy sauce, peanut butter, maple syrup, sesame oil, chili paste, garlic, and ginger. This flavorful marinade will easily make this plant based stir fry your new favorite because it is just the right amount of sweet, salty, and savory.
If you aren’t into peanuts, you can use any nut or seed butter in place of peanut butter. And if spice isn’t your thing, go ahead and skip the chili paste.
Feel free to mix up the type of veggies you use in this easy vegan stir fry recipe. I am a huge fan of not wasting food. So, when you have lots of veggies that need to be used up, a stir fry is the perfect way to reduce food waste. Also, when you have an awesome sauce, the stir fry will taste great no matter what.
Watch How I Make This Recipe:
Check out the recipe video to see how I make this easy vegan stir fry and 2 other easy vegan recipes that are ready in 30 minutes or less:
This 30-minute tofu stir fry with quick savory peanut sauce is the kind of weeknight meal you’ll find yourself coming back to again and again. It’s fast, flexible, and packed with bold, satisfying flavor in every bite. Whether you swap in your favorite vegetables or enjoy it just as it is, this easy vegan stir fry proves that delicious, wholesome dinners don’t have to take hours to make.
If you give it a try, please support this blog and help others find easy vegan recipes and leave a comment below and follow @RootyFruityVegan on social media. Thank you!
Quick & Easy Tofu Stir Fry
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Vegan
Description
Simple and quick tofu stir fry with vegetables cooked in a savory peanut sauce and served with brown rice for a healthy, high-protein plant based dinner without the fuss!
Ingredients
- 1 block (14-16 oz) extra firm tofu
- 2 Tablespoons soy sauce
- 2 Tablespoons peanut butter (or sub with any nut/seed butter)
- 1 Tablespoon maple syrup (or sub with agave syrup)
- 1 teaspoon toasted sesame oil
- 1 teaspoon chili garlic paste (optional)
- 1/2 teaspoon ground ginger
- 1/2 teaspoon garlic powder
- 1 bell pepper, sliced
- 2 small carrots, sliced
- 1 cup sliced mushrooms
- 2 cups frozen broccoli florets
- 1/4 red onion, sliced
- 1 1/2 cups uncooked rice
- 1 Tablespoon toasted sesame seeds
Instructions
- Start the rice. Cook the rice according to package directions. This will vary depending on the type of rice you choose to use. If you are cooking brown rice, this recipe may take longer than 30 minutes to prepare.
- Marinate the tofu. Gently press excess water out of the tofu and chop or tear into 1-inch pieces. In a small bowl, combine the soy sauce, peanut butter, syrup, chili paste, sesame oil, ground ginger, and garlic powder until well combined and there are no more clumps of peanut butter. Add the marinade and the tofu to a container with a lid. Gently shake and let sit.
- Cook the stir fry. Add all the sliced veggies to a large nonstick skillet with 2 Tablespoons of water. Cook on medium/high heat for 5 minutes, covered. Mix occasionally to prevent sticking. If it is sticking, add a bit more water and reduce the heat. Add the tofu to the pan. Cook for another 5 minutes. The stir fry is done cooking when the vegetables are tender and the tofu is hot.
- Serve. Divide the rice into four serving bowls (or meal-prep containers), and add desired amount of stir fry. Garnish with sesame seeds, and serve. Enjoy!
Notes
Nutrition information is calculated using brown rice, about 1 cup cooked per serving (4 servings).
- Prep Time: 10
- Cook Time: 20
Nutrition
- Calories: 550
- Sugar: 8 g
- Sodium: 350 mg
- Fat: 17 g
- Carbohydrates: 70 g
- Fiber: 10 g
- Protein: 30 g
- Cholesterol: 0 mg
