Description
This vibrant and healthy Zucchini Stir Fry With Tofu is a delicious vegan dish featuring tender tofu, fresh vegetables, and a savory ginger-tamari sauce. Perfect for a quick weeknight meal, it combines zucchini, carrots, and bell pepper sautéed to perfection, tossed in a flavorful homemade sauce with toasted sesame oil and garlic.
Ingredients
Scale
Tofu
- 1 block firm or extra firm tofu
- Avocado oil spray or other cooking spray/oil
- Salt and pepper, to taste
Vegetables
- 1 small shallot, thinly sliced
- 4 cloves garlic, minced
- 4 cups zucchini, chopped into 1/2-inch half moons (approx. 2 medium-large zucchini)
- 3 cups carrots, peeled and chopped (about 4 regular carrots)
- 1 large bell pepper, cored and chopped (red preferred)
Sauce
- 2 Tbsp toasted sesame oil
- 3 Tbsp tamari or soy sauce
- 1/2 tsp ground ginger or 1 tsp freshly grated ginger
- 1 Tbsp rice vinegar
- 2 tsp cornstarch
- 2 tsp water (for cornstarch slurry)
Optional Garnish
- Chopped green onion
- Chopped parsley
- Toasted sesame seeds
Instructions
- Prep Tofu: Drain the tofu and wrap it in a paper towel. Gently press to remove excess water, then place it under weight (like a couple of heavy books) for several minutes while you prepare the other ingredients.
- Make Sauce: Mix cornstarch with 2 teaspoons of water in a small ramekin until smooth to create a slurry. Whisk together toasted sesame oil, tamari, ginger, rice vinegar, and the cornstarch slurry in a small bowl. Set aside.
- Cube Tofu: Unwrap the tofu and cut it into cubes of your desired size, usually about 1-inch pieces.
- Cook Tofu: Heat cooking spray or oil in a large pan over medium-high heat. Once hot, add tofu cubes and season with salt and pepper. Cook for 5 minutes without disturbing, then flip each piece carefully and cook for another 5 minutes until golden on all sides. Toss the pan quickly at the end for even crisping. Remove tofu and place it in a clean bowl.
- Sauté Aromatics: Using the same pan, add shallots and garlic and cook for 2–3 minutes until lightly browned and fragrant.
- Cook Vegetables: Add chopped zucchini, carrots, and bell peppers to the pan. Stir occasionally and cook for 10–12 minutes until vegetables are tender but not soggy. Add extra oil or spray as needed. Do not salt yet to avoid excess moisture.
- Combine and Simmer: Return tofu to the pan and pour in the prepared sauce. Toss everything together and cook an additional 3 minutes, allowing the sauce to thicken and coat the stir fry evenly.
- Serve: Serve the stir fry hot on its own or over cooked grains or noodles. Garnish with optional chopped green onion, parsley, and toasted sesame seeds. Adjust seasoning with additional salt and pepper if desired. Enjoy immediately!
Notes
- Pressing tofu is key to removing excess moisture and achieving a crispy texture.
- Feel free to substitute cornstarch with arrowroot or potato starch if preferred.
- Add other vegetables like snap peas or mushrooms for variation.
- Serve over rice, quinoa, or noodles for a more filling meal.
- Garnishes add extra flavor and presentation but are optional.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Asian-inspired
Keywords: zucchini stir fry, tofu stir fry, vegan dinner, quick vegan recipe, healthy stir fry, plant-based, gluten free option
