Brook Recipe

Tofu Veggie Stir Fry

Tofu Veggie Stir Fry

By Cami Woomer, DTR

Servings:   4

Prep Time: 15 min

Cook Time: 15 min

Use whatever veggies you have on hand for this “better than take-out” stir fry. Bonus: it gets dinner on the table in a flash!


  • 1 block extra firm tofu (14-16 oz)
  • 4 cloves garlic, minced
  • 2 teaspoons fresh ginger, grated or minced (or 1/4 tsp dried ginger)
  • 1 tablespoon honey
  • 1 teaspoon sriracha
  • 1/4 cup lime juice
  • 1/4 cup reduced sodium soy sauce
  • 2 tablespoons sesame oil
  • 2 cups of veggies, sliced or chopped into 1 inch pieces (ex: red bell pepper, carrot sticks or coins, edamame, snow peas, broccoli, green beans, zucchini)
  • Toppings: sesame seeds, chopped green onions, red pepper flakes, sriracha, etc.


  1. Remove the tofu from packaging and liquid. Wrap the tofu with a dish towel & place a plate on top. Let drain for 10-15 minutes, then remove plate, unwrap the tofu, and slice into cubes. 
  2. In a medium bowl, whisk together the garlic, ginger, honey, sriracha, lime juice & soy sauce to make your stir fry sauce.  Set aside. 
  3. Heat sesame oil in a large pan over medium heat. Add tofu & pan fry for about 5-7 minutes, flipping the tofu occasionally. 
  4. Add vegetables to the pan, stirring frequently until tender, about 3-4 minutes depending on the type of veggies you use.
  5. Add your stir fry sauce to the pan, cooking 3-5 minutes, stirring frequently to thicken. 
  6. Serve over brown rice, quinoa, or soba noodles to balance the dish. Garnish with optional toppings. Enjoy! 


Note: This dish can be made gluten-free by using gluten-free tamari in place of soy sauce. Make sure to serve with a gluten-free starch such as brown rice or quinoa.  

Nutrition Per Serving (may vary depending on types of veggies used, and does not include toppings or additional rice/quinoa/soba):

230 calories | 14 g carbs | 16 g protein | 15 g fat | 2 g fiber