This flavorful vegan garlic ginger tofu stir fry packs plenty of plant-based protein along with a bounty of vegetables. The combination of bold aromatics like garlic, ginger, and green onions pairs perfectly with crispy tofu and stir-fried veggies. It’s a healthy and satisfying meat-free meal.
Benefits:
- High in Plant-Based Protein – Tofu is an excellent vegan-friendly source of protein to meet your daily needs.
- Rich in Antioxidants – The garlic, ginger and abundance of veggies provide antioxidants to fight inflammation.
- Good Source of Fiber – Between the tofu, veggies and whole grains, this dish packs in 4g of filling fiber.
- Heart Healthy – Thanks to the lack of cholesterol along with the monounsaturated fats from the plant oils used.
The mix of protein, veggies and whole grains makes this garlic ginger tofu stir
Ingredients:
- 14 oz extra-firm tofu, drained, pressed and cubed
- 2 tbsp cornstarch or arrowroot powder
- 3 tbsp vegetable oil, divided
- 4 cloves garlic, minced
- 1 tbsp grated fresh ginger
- 3 cups mixed vegetables (baby corn, snap peas, broccoli, bell peppers etc)
- 3 green onions, sliced
- 3 tbsp soy sauce or tamari
- 2 tsp rice vinegar
- 1 tsp sesame oil
- 1⁄4 tsp red pepper flakes (optional)
- Salt and pepper to taste
- Cooked brown rice or quinoa for serving
Instructions:
- Pat the tofu dry and cut into 1-inch cubes. Toss with the cornstarch in a bowl until fully coated.
- Heat 2 tbsp of the oil in a large skillet or wok over medium-high heat. Add the tofu in a single layer and cook for 2-3 minutes per side until crispy and lightly browned. Transfer to a plate and set aside.
- Add the remaining 1 tbsp oil along with the garlic and ginger. Sauté for 30 seconds until fragrant.
- Add the mixed vegetables and green onions. Stir fry for 3-4 minutes until vegetables are crisp-tender.
- Return the tofu to the pan along with the soy sauce, rice vinegar, sesame oil and red pepper flakes (if using). Toss everything to combine.
- Season with salt and pepper to taste. Serve immediately over brown rice or quinoa.
Nutritional Values Per Serving (1⁄4 of the recipe)
- Calories: 250
- Protein: 11g
- Carbs: 21g
- Fiber: 4g
- Fat: 15g
fry a deliciously well-balanced vegan meal. It’s simple to prepare yet full of robust flavors in every bite.
Variations :
Vegetable Swaps
- Use your favorite fresh or frozen veggie mix-ins like mushrooms, water chestnuts, sugar snap peas, carrots, bean sprouts, etc.
- Substitute broccolini, bok choy or Chinese broccoli for the broccoli
- Add shredded cabbage or Brussels sprouts for extra crunch
Sauce Alternatives
- Use a store-bought or homemade teriyaki sauce instead of soy sauce
- Make it spicy with some chili garlic sauce or sriracha
- Add a touch of sweetness with maple syrup or fresh orange juice
Texture Mix-Ups
- Get extra crispy tofu by tossing in cornstarch and pan-frying
- Use roasted or air-fried tofu cubes instead of pan-frying
- Add crunch with sliced water chestnuts, cashews or peanuts
Grain Swaps
- Serve over brown rice ramen noodles instead of rice or quinoa
- Use microwavable pouches of pre-cooked quinoa, brown rice or farro
- Go grain-free and serve in lettuce cups or over cauliflower rice
Flavor Boosters
- Add a dash of toasted sesame seeds for nuttiness
- Use a flavored tofu variety like smoked or teriyaki
- Top with fresh herbs like cilantro, basil or mint
- Garnish with sliced chilies for extra heat
No matter which variation you choose, this versatile garlic ginger tofu stir fry lends itself well to all sorts of fun veggie add-ins and flavors. Get creative with your favorite plant-based ingredients!
Vegan Garlic Ginger Tofu Stir Fry
This flavorful vegan garlic ginger tofu stir fry packs in plenty of plant-based protein along with a bounty of vegetables.
Ingredients
- 14 oz extra-firm tofu drained, pressed and cubed
- 2 tbsp cornstarch or arrowroot powder
- 3 tbsp vegetable oil divided
- 4 cloves garlic minced
- 1 tbsp grated fresh ginger
- 3 cups mixed vegetables baby corn, snap peas, broccoli, bell peppers etc
- 3 green onions sliced
- 3 tbsp soy sauce or tamari
- 2 tsp rice vinegar
- 1 tsp sesame oil
- 1/4 tsp red pepper flakes optional
- Salt and pepper to taste
- Cooked brown rice or quinoa for serving
Instructions
- Pat the tofu dry and cut into 1-inch cubes. Toss with the cornstarch in a bowl until fully coated.
- Heat 2 tbsp of the oil in a large skillet or wok over medium-high heat. Add the tofu in a single layer and cook for 2-3 minutes per side until crispy and lightly browned. Transfer to a plate and set aside.
- Add the remaining 1 tbsp oil along with the garlic and ginger. Sauté for 30 seconds until fragrant.
- Add the mixed vegetables and green onions. Stir fry for 3-4 minutes until vegetables are crisp-tender.
- Return the tofu to the pan along with the soy sauce, rice vinegar, sesame oil and red pepper flakes (if using). Toss everything to combine.
- Season with salt and pepper to taste. Serve immediately over brown rice or quinoa.
Notes
Nutritional Values Per Serving (1⁄4 of the recipe)
- Calories: 250 kcal
- Protein: 11g
- Carbs: 21g
- Fiber: 4g
- Fat: 15g
Variations :
Vegetable Swaps- Use your favorite fresh or frozen veggie mix-ins like mushrooms, water chestnuts, sugar snap peas, carrots, bean sprouts, etc.
- Substitute broccolini, bok choy or Chinese broccoli for the broccoli
- Add shredded cabbage or Brussels sprouts for extra crunch
- Use a store-bought or homemade teriyaki sauce instead of soy sauce
- Make it spicy with some chili garlic sauce or sriracha
- Add a touch of sweetness with maple syrup or fresh orange juice
- Get extra crispy tofu by tossing in cornstarch and pan-frying
- Use roasted or air-fried tofu cubes instead of pan-frying
- Add crunch with sliced water chestnuts, cashews or peanuts
- Serve over brown rice ramen noodles instead of rice or quinoa
- Use microwavable pouches of pre-cooked quinoa, brown rice or farro
- Go grain-free and serve in lettuce cups or over cauliflower rice
- Add a dash of toasted sesame seeds for nuttiness
- Use a flavored tofu variety like smoked or teriyaki
- Top with fresh herbs like cilantro, basil or mint
- Garnish with sliced chilies for extra heat
