Tofu and Vegetable Stir-Fry

A colourful stir-fry with tofu and plenty of vegetables tossed in a light savoury sauce. A quick and practical plant-based meal for busy days.

◷ 20 mins

🔥 Approx. 320 kcal

▥ Easy

◷

Prep Time

10 mins

♨

Cook Time

10 mins

♙

Servings

▥

Difficulty

Easy

About This Recipe

Tofu and vegetable stir-fry is a simple way to combine plant-based protein with a variety of colourful vegetables in one meal.

This version uses a light savoury sauce and only a modest amount of oil. The vegetables are cooked quickly so they remain colourful and slightly crisp.

Ingredients

For the Stir-Fry

300 g firm tofu, drained and cut into cubes
1 small carrot, thinly sliced
1 cup broccoli florets
½ red capsicum, sliced
½ yellow capsicum, sliced
½ cup mushrooms, sliced
1 small onion, sliced
2 cloves garlic, finely chopped
1 teaspoon fresh ginger, grated
2 teaspoons cooking oil

For the Sauce

1 tablespoon less-salt soy sauce
1 teaspoon sesame oil
1 teaspoon cornflour
3 tablespoons water
½ teaspoon honey or maple syrup, optional
Black pepper to taste

Optional Garnish

Sliced spring onions
Sesame seeds
Fresh coriander
Fresh chilli

🛒

Easy-to-Find Ingredients Firm tofu, fresh vegetables, soy sauce and the other ingredients can be found in most supermarkets. Choose equivalent brands based on availability and your preferred budget.

How to Make Tofu and Vegetable Stir-Fry

Prepare the tofu

Drain the tofu and gently pat it dry with kitchen paper. Cut into bite-sized cubes.

Make the sauce

Mix the soy sauce, sesame oil, cornflour, water and optional honey or maple syrup in a small bowl. Set aside.

Cook the tofu

Heat 1 teaspoon of oil in a large non-stick pan or wok. Add the tofu and cook for several minutes, turning gently until lightly golden. Remove and set aside.

Cook the vegetables

Add the remaining oil. Stir-fry the onion, carrot and broccoli for 2–3 minutes. Add the capsicum and mushrooms and continue cooking until the vegetables are tender-crisp.

Add garlic and ginger

Add the chopped garlic and grated ginger. Stir continuously for around 30 seconds until fragrant.

Combine everything

Return the tofu to the pan. Stir the prepared sauce again, then pour it over the tofu and vegetables.

Finish and serve

Toss gently for 1–2 minutes until the sauce lightly coats everything. Garnish as desired and serve warm.

🌿 KnowvaLife Healthy Tip

Use a colourful mixture of vegetables rather than relying mainly on tofu. This adds variety, fibre and different nutrients while keeping the meal satisfying.

Nutrition at a Glance (per serving)

🔥 320 kcal

♨ 20g Protein

◉ 24g Carbs

◯ 16g Fat

🌿 7g Fibre

◈ 480mg Sodium

Nutrition values are approximate and can vary depending on the tofu, vegetables, sauce brands, serving size and preparation method.

✓ Why This Version Is Lighter

Plenty of Vegetables — the recipe includes several different vegetables in each serving.
Plant-Based Protein — tofu provides protein without needing meat.
Less Oil — only a small amount of cooking oil is needed.

♻ Swaps & Variations

Swap the vegetables for whatever you already have available.
Add bok choy, cabbage, snow peas or cauliflower.
Use tempeh instead of tofu for a different texture.
Serve with white rice, brown rice or noodles depending on preference.

❄ Storage & Reheating

Allow leftovers to cool and refrigerate promptly in an airtight container.
Consume refrigerated leftovers within about 2–3 days.
Reheat in a pan or microwave until thoroughly hot.
The vegetables may become softer after reheating, so avoid overcooking them initially.

⚠ Important Note

This recipe and its nutrition information are provided for general educational purposes only. Individual nutritional needs can differ. If you have a medical condition, food allergy or specific dietary requirement, seek advice from an appropriate healthcare professional.

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