Stir-fries are like salads: you can put almost whatever in it and it will be a quick, healthy, delish meal.

This is one of the many delicious, healthy recipes you can enjoy when you take my 5 Week Weight Loss Transformation Challenge!

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5 from 1 vote

Tofu Stir-Fry

Stir-fries are like salads: you can put almost whatever in it and it will be a quick, healthy, delish meal. (Recipe by
Prep Time20 mins
Total Time50 mins
Course: Main Course
Cuisine: American
Keyword: tofu stir-fry, vegetarian
Servings: 4 servings
Calories: 193kcal


  • 14 oz block extra-firm tofu, fresh or frozen and defrosted 
  • 1 tbsp low-sodium soy sauce - for tofu
  • 1 tbsp sesame oil - for tofu
  • 1/2 tsp freshly ground black pepper - for tofu
  • 2 tbsp wheat flour, arrowroot flour, rice flour or cornstarch - for tofu
  • 3 tbsp extra-virgin olive oil or coconut oil
  • 3 cloves garlic, minced
  • 1 tbsp freshly minced ginger
  • 8 oz string beans, trimmed
  • 2 small carrots, sliced
  • 1 small head broccoli, cut into florets
  • 1 red bell pepper, seeded and sliced
  • 2 green onions, thinly sliced
  • 2 tbsp low-sodium soy sauce
  • 2 tsp sesame oil
  • 1/4 cup water
  • 2 tbsp packed brown sugar or half brown sugar splenda
  • 2 tsp wheat flour, arrowroot flour, rice flour or cornstarch


  • Tofu can be a hard sell. There are many complaints about its bland texture and flavor, but when given a special treatment, a transformation takes place. This recipe calls for extra-firm tofu that has been frozen, a trick my mom taught me. Once defrosted, you’ll see that the tofu has become more porous, almost sponge-like: this new texture enables it to absorb flavors more readily. It works perfectly in a stir-fry and equally well in soups and stews. Another one of mom’s tricks? To simmer the tofu in salted water briefly before stir-frying. Apparently this makes the tofu hardier and less likely to crumble when jostled in the pan. I don’t question my mother’s wisdom, but this step is totally optional.
    Stir-fries are like salads: you can put almost whatever in it and it will be a quick, healthy, delish meal. I’ve put in my favorite veggies into this recipe, but please feel free to substitute whatever hearty vegetables you have on hand. Growing up, my father even put iceberg lettuce in the mix, which I definitely do not recommend. Almost anything aside from salad greens will do: cauliflower, bok choy, onions, thin slices of potato, celery, corn...the possibilities are endless.
  • In a medium pot of salted boiling water, simmer tofu for 2 minutes. If using frozen tofu, simmer until completely defrosted. Remove from heat and let drain in a colander lined with paper towels. When cool enough to handle, gently squeeze and pat dry. If using frozen tofu, use firmer pressure to squeeze out water.
  • Cut tofu into bite-sized pieces, then toss together with soy sauce, sesame oil, and black pepper in a medium bowl. Once liquids are absorbed, toss tofu with cornstarch. 
  • In a large skillet over medium-high heat, heat 2 tablespoons oil. Add tofu and let cook until golden on all sides, turning occasionally, 7 to 8 minutes. Season with salt and pepper, and remove from skillet and set aside.
  • Heat remaining 1 tablespoon oil and add in garlic and ginger and cook until fragrant, 1 minute. Stir in string beans, carrots, broccoli, red pepper, and green onions. Cook until tender, about 8 to 10 minutes. Season with salt and pepper.
  • In a small bowl, stir together soy sauce, sesame oil, water, brown sugar, and cornstarch. Return tofu to skillet and add sauce mixture to pan. Stir and cook until slightly thickened, 2 minutes.


*Calories listed for 3.5oz tofu meat replacement or soybeans, 1-2 cups of cooked vegetables. Sauce adds to the total calories.
193 calories | 43% protein (16g) / 32% carbs (12g) / 24% fats (9g)