This was one of the very first “healthy” dinners I made that didn’t leave me feeling like I was missing out.

Tofu used to totally intimidate me—I had no idea how to cook it or make it taste good. But after a few tries (and plenty of trial and error), this tofu and veggie stir-fry became one of my weeknight staples. It’s quick, flavorful, and packed with plant-based protein that actually fills you up.

The best part? You can throw in whatever veggies you have in the fridge and call it dinner in under 30 minutes. No takeout, no greasy aftermath—just clean, colorful food that makes you feel good.

Ingredients

• 1 block (14 oz) extra-firm tofu, pressed and cubed

• 2 tbsp cornstarch (optional, for crispy tofu)

• 1 tbsp olive oil or sesame oil

• 1 bell pepper, sliced

• 1 zucchini, sliced

• 1 cup broccoli florets

• 1/2 cup shredded carrots

• 2 garlic cloves, minced

• 1/2 tsp grated fresh ginger

For the Stir-Fry Sauce:

• 3 tbsp low-sodium soy sauce (or tamari for gluten-free)

• 1 tbsp rice vinegar

• 1 tbsp maple syrup or honey

• 1 tsp sesame oil

• 1 tsp cornstarch (for thickening)

• Optional: red pepper flakes for heat

Instructions

1. Prep the tofu: After pressing to remove moisture, toss tofu cubes in cornstarch (if using) for extra crispiness.

2. Sear the tofu: Heat oil in a large skillet over medium heat. Add tofu and cook until golden on all sides, about 6–8 minutes. Remove and set aside.

3. Sauté the veggies: In the same pan, add a bit more oil if needed. Add garlic, ginger, and veggies. Stir-fry for 4–5 minutes until tender-crisp.

4. Make the sauce: In a small bowl, whisk together all sauce ingredients.

5. Combine everything: Add the tofu back to the pan, pour in the sauce, and toss to coat. Let simmer for 1–2 minutes until the sauce thickens.

6. Serve hot over brown rice, cauliflower rice, or on its own.

Why I Love This Stir-Fry

This is one of those meals that always makes me feel like I’m back in control—especially after a weekend of takeout or a busy week of chaos.

Tofu gives it that hearty, satisfying texture, and the sauce brings the whole thing to life. I love knowing I can throw it together in under 30 minutes and feed myself (and my family) something that tastes good and feels good.

Nutrition Information (Per Serving – Makes 2)

• Calories: 350

• Protein: 22g

• Carbohydrates: 20g

• Fiber: 4g

• Fat: 22g