Zucchini Stir- Fry with Tofu

This Zucchini Stir-Fry with Tofu is a quick easy and flavorful plant-based dish that comes together in under 30 minutes. Loaded with fresh zucchini bell peppers and golden tofu cubes all tossed in a savory-sweet garlic sauce this stir-fry is perfect for a healthy dinner or meal prep. It’s naturally vegan gluten-free and customizable to your spice level.

Cooking Time:

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Ingredients:

1 block firm or extra firm tofu pressed and cubed

2 medium zucchinis sliced into half moons or thick matchsticks

1 red bell pepper sliced

1 small onion sliced

2 tbsp neutral oil for frying

1 tbsp sesame oil optional for extra flavor

Sesame seeds for garnish

Cooked rice or noodles for serving

For the Sauce:

3 tbsp soy sauce or tamari

1 tbsp rice vinegar or white vinegar

1 tbsp hoisin sauce or maple syrup

1 tbsp chili garlic sauce or sriracha

2 tsp cornstarch

2 tbsp water

2 cloves garlic minced

1 tsp grated fresh ginger

Instructions:

Prepare the Tofu:

Press the tofu for 10–15 minutes to remove excess moisture

Cut into bite-sized cubes

Cook the Tofu:

Heat oil in a non-stick pan or wok over medium-high heat

Add tofu and pan-fry until all sides are golden brown

Remove from pan and set aside

Stir-Fry the Vegetables:

In the same pan add a bit more oil if needed

Sauté onion and bell pepper for 2–3 minutes

Add zucchini and cook for another 3–4 minutes until tender but crisp

Make the Sauce:

In a bowl whisk together soy sauce vinegar hoisin chili sauce cornstarch water garlic and ginger

Combine Everything:

Return tofu to the pan

Pour sauce over the veggies and tofu

Stir-fry until sauce thickens and everything is well coated

Serve:

Sprinkle with sesame seeds

Serve hot over rice or noodles

Tips:

Make sure tofu is dry before pan-frying for the best crisp

You can add mushrooms carrots or snap peas for variety

For low-carb serve over cauliflower rice or zucchini noodles

FAQs:

Q: Can I bake the tofu instead of frying?
A: Yes bake at 400°F for 25–30 minutes flipping halfway until crispy

Q: Is this freezer friendly?
A: Not really as zucchini may get mushy when reheated from frozen

Q: Can I use other sauces?
A: Absolutely try teriyaki peanut or black bean sauce for a twist

Nutrition Estimate Per Serving – 2 servings:

Calories: ~320

Protein: 18g

Fat: 20g

Carbs: 18g

Fiber: 4g

Net Carbs: 14g

Conclusion:

This zucchini stir-fry with tofu is a flavorful veggie-packed dish you can whip up any night of the week. The sauce is perfectly balanced the tofu is crispy and the veggies stay fresh and bright. It’s a feel-good meal that doesn’t sacrifice taste.