A healthy tasty vegetable stir fry featuring colorful veggies and tofu served alongside your favorite grain.
This vegan, oil-free dish offers a well-balanced meal perfect for quick weeknight dinners, all ready in minutes!
Easy to make, this vegetable stir fry is simple and delicious with plenty of veggies. This straightforward recipe offers abundant flavor, protein, and essential nutrients—a delightful combination that benefits everyone!
Post Contents
Recipe Highlights
- Dietary – vegan, whole food, oil-free, gluten-free, nut-free
- Quick & easy
- Healthy & oil-free
- Simple ingredients
- Ready in minutes
- Easy to customize
- High in protein & fiber
- Great for healthy meal prep
- Creamy and flavorful
Ingredient Notes
Here’s everything you’ll need:
- tofu – firm tofu works best in this recipe. Use organic tofu if necessary. You do not need to press it.
- vegetables – I used red bell pepper, zucchini, mushrooms, and green onions but the recipe is easily customizable to whatever you prefer
- dairy-free milk – feel free to use any dairy-free milk – almond, soy, oat, etc. I used soy milk for this recipe as I had one opened in the fridge.
- soy sauce – use low-sodium soy sauce or for a gluten-free recipe, use gluten-free tamari or coconut aminos.
- spices – you’ll need paprika, coriander, turmeric, salt
- cornstarch – acts as a thickener to the sauce. You can use arrowroot powder or tapioca as an alternative.
For the full ingredients list, measurements, and instructions, please find the recipe card below.
How to Make This Vegetable Tofu Stir Fry
Feel free to scroll down for the detailed recipe. This section includes step-by-step photos, perfect for those who prefer a quick visual guide.
Step 1: Cook the veggies and tofu – Put all ingredients (except the cornstarch) in a non-stick pan. Cook for about 5 mins stirring from time to time.
Step 2: Thicken the sauce – Once the veggies are tender, add the cornstarch. Stir well and cook for another minute until thickened.
Serve over cooked rice, topped with sesame seeds and thinly sliced green onions. Enjoy!
Top Tips
- Other veggie options – you can mix and match from chopped carrots, broccoli, cauliflower, onion, baby corn adding or replacing anything you don’t like – pretty much anything will work here.
- Spiciness – This recipe is not spicy. To add heat, you can use a bit of red chili flakes, jalapeno pepper, add Sriracha sauce to the sauce, or serve the stir fry topped with a drizzle of Sriracha.
How to Store
Fridge: Let cool then store in a sealed container in the fridge for up to 4 days.
Reheat: Reheat in the microwave or stovetop in a pan over low heat until heated through. Add a splash of water or plant-based milk if needed.
How to Serve
- Your favorite grain of choice – Tofu stir-fry pairs wonderfully with fragrant basmati or jasmine rice, also cooked brown rice, black rice, buckwheat or quinoa, or cauliflower rice are excellent alternatives.
- For low-calorie count – serve over cauliflower rice.
- Serve with noodles – For a variation, consider adding cooked noodles such as udon to the stir-fry along with the tofu, transforming it into a delectable vegetable noodle stir-fry.
- Add toppings like sesame seeds, sliced scallions, or fresh cilantro.
More Healthy Main Meals
If you try this Oil-free Vegetable Tofu Stir Fry, please let me know! Leave a comment and ★★★★★ recipe rating below. I would love to see your remakes and hear what you think.
Healthy Vegetable Tofu Stir Fry | Oil-free
Ingredients
- 7 oz (200) g (200 g) firm tofu, cubed
- ½ red bell pepper, sliced
- ½ (125 g) zucchini, chopped
- 5 (100 g) mushrooms, chopped
- 3 green onions, chopped
- ½ cup (120 ml) plant based milk
- 3 tbsp soy sauce
- 1 tsp paprika
- 1 tsp coriander
- 1 tsp turmeric
- ¼ tsp Himalayan salt
- 1 tsp cornstarch
Instructions
- Put all ingredients (except the cornstarch) in a non-stick pan. Cook for about 5 mins stirring from time to time.
- Once the veggies are tender, add the cornstarch. Stir well and cook for another minute until thickened.
- Serve over cooked brown rice, quinoa or noodles. Sprinkle green onions on top if desired.
Notes
- If the sauce thickens too much add a splash of dairy-free milk.
- Instead of cornstarch, you can use tapioca or arrowroot powder.
- For a gluten-free recipe use gluten-free tamari or coconut aminos instead of soy sauce.
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