Easy Vegan Tofu and Zucchini Stir Fry

If you’re looking for a quick, healthy, and delicious meal, this Easy Vegan Tofu and Zucchini Stir Fry is a must-try!

Packed with plant-based protein, fresh veggies, and bursting with flavor, it’s perfect for weeknights when you want something simple yet satisfying.

Not only is it an excellent option for vegans and vegetarians, but it also appeals to anyone who enjoys a light, nutritious meal that doesn’t compromise on taste.

Let’s dive into this recipe that’s as wholesome as it is tasty.

Why You’ll Love This Recipe

• Quick and Easy: Ready in under 30 minutes, making it ideal for busy weeknights.
• Nutritious: Loaded with plant-based protein, vitamins, and fiber from fresh, vibrant ingredients.
• Customizable: Easily adaptable to include your favorite vegetables, sauces, or protein alternatives.
• Vegan and Gluten-Free: Suitable for various dietary needs, ensuring inclusivity at the dinner table.
• Budget-Friendly: Uses simple, affordable ingredients readily available in most grocery stores.

Ingredients

• 1 block (14 oz) firm tofu, pressed and cubed
• 2 medium zucchinis, sliced into half-moons
• 1 red bell pepper, thinly sliced
• 1 cup snap peas
• 2 tablespoons sesame oil (divided)
• 3 cloves garlic, minced
• 1-inch piece ginger, grated
• 3 tablespoons soy sauce or tamari for gluten-free option
• 1 tablespoon hoisin sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame seeds (optional, for garnish)
• 1/2 teaspoon chili flakes (optional, for heat)
• Cooked rice or noodles (for serving)

Instructions

Step 1: Prepare the Tofu

1. Begin by pressing the tofu to remove excess water. This step is crucial for achieving a firm, crispy texture.
2. Cut the tofu into bite-sized cubes. Heat 1 tablespoon of sesame oil in a large skillet or wok over medium-high heat.
3. Add the tofu cubes and cook until they are golden and crispy on all sides, about 5-7 minutes. Flip them occasionally to ensure even cooking. Once done, remove the tofu from the pan and set aside.

Step 2: Sauté the Vegetables

1. In the same skillet, heat the remaining tablespoon of sesame oil.
2. Add the minced garlic and grated ginger, stirring constantly until fragrant, about 1 minute. This step infuses the oil with aromatic flavors that elevate the dish.
3. Toss in the zucchini slices, red bell pepper strips, and snap peas. Stir-fry the vegetables for 3-5 minutes until they are tender yet still crisp. Be careful not to overcook, as you want the veggies to retain their crunch.

Step 3: Combine and Sauce

1. In a small bowl, whisk together the soy sauce, hoisin sauce, rice vinegar, and chili flakes (if using). Adjust the proportions based on your taste preferences.
2. Return the tofu to the skillet with the vegetables. Pour the sauce mixture over everything.
3. Stir well to coat the tofu and vegetables evenly with the sauce. Cook for an additional 2-3 minutes to ensure the flavors meld together and everything is heated through.

Step 4: Serve and Enjoy

1. Serve the stir fry over a bed of cooked rice or noodles. For a healthier twist, consider serving it with quinoa or cauliflower rice.
2. Garnish with sesame seeds and an extra sprinkle of chili flakes if you enjoy a bit of heat. Optionally, add a drizzle of toasted sesame oil for extra flavor.

Tips for Success

• Press Your Tofu: Removing excess moisture is key to achieving a crispy texture. Use a tofu press or wrap the tofu in a clean kitchen towel and place a heavy object on top.
• High Heat is Key: Stir-frying on high heat ensures a quick cook time and helps preserve the vibrant color and crunch of the vegetables.
• Prep Ahead: Have all your ingredients chopped and ready before you start cooking to make the process seamless.
• Non-Stick Skillet: Use a non-stick skillet or wok to prevent sticking and ensure easy cleanup.

Variations

• Spicy Kick: Add a teaspoon of sriracha, chili paste, or fresh chopped chili to the sauce for extra heat.
• Nutty Flavor: Stir in a tablespoon of peanut butter or sprinkle roasted peanuts on top for a rich, nutty twist.
• Protein Boost: Replace tofu with tempeh, seitan, or chickpeas for a different protein option.
• Low Carb: Serve the stir fry over spiralized zucchini noodles or shredded cabbage instead of rice.
• Extra Veggies: Add mushrooms, carrots, broccoli, or baby corn to enhance the variety of flavors and textures.

Health Benefits

• High in Protein: Tofu is an excellent source of plant-based protein, making this dish filling and nourishing.
• Rich in Fiber: The variety of vegetables ensures you’re getting plenty of dietary fiber to support digestion.
• Low in Calories: This stir fry is naturally low in calories, making it perfect for those looking to maintain a healthy diet.
• Antioxidant-Rich: Bell peppers and snap peas are packed with vitamins and antioxidants that support immune health.

Final Thoughts

This Easy Vegan Tofu and Zucchini Stir Fry is a versatile, flavorful dish that will quickly become a staple in your meal rotation.

It’s perfect for busy weeknights or when you’re looking to impress friends with a simple yet delicious vegan dish.

Whether you stick to the recipe or make it your own with creative variations, this stir fry promises to deliver on taste and nutrition.

Give it a try today and savor the delightful combination of crispy tofu, fresh vegetables, and a savory sauce!