Name: Zucchini Stir Fry with Tofu
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: Asian
Ingredients: 1 block tofu (firm or extra firm); Avocado oil spray (or other cooking spray/oil); 1 small shallot, thinly sliced; 4 cloves garlic, minced; 4 cups zucchini, chopped into 1/2-inch half moons; 3 cups carrots, peeled and chopped; 1 large bell pepper, cored and chopped; Salt and pepper, to taste; Optional garnish: chopped green onion, chopped parsley, toasted sesame seeds; 2 Tbsp toasted sesame oil; 3 Tbsp tamari or soy sauce; 1/2 tsp ground ginger (or 1 tsp freshly grated); 1 Tbsp rice vinegar; 2 tsp cornstarch (or other thickening starch)

Why Make This Recipe

Zucchini Stir Fry with Tofu is a healthy and delicious dish that everyone can enjoy. It’s vegan, quick to prepare, and packed with fresh vegetables. This recipe allows you to get a great balance of nutrients while satisfying your taste buds. Plus, it’s an excellent way to use up those extra veggies in your fridge.

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How to Make Zucchini Stir Fry With Tofu

Ingredients:

1 block tofu (firm or extra firm)
Avocado oil spray (or other cooking spray/oil)
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 + chopped (about 4 regular carrots)
1 large bell pepper, cored + chopped (I used red)
Salt + pepper, to taste
Optional garnish: chopped green onion, chopped parsley, toasted sesame seeds
2 Tbsp toasted sesame oil
3 Tbsp tamari or soy sauce
1/2 tsp ground ginger (or 1 tsp freshly grated)
1 Tbsp rice vinegar
2 tsp cornstarch (or other thickening starch)

Directions:

Prep Tofu: Drain tofu and wrap it with a paper towel. Gently squeeze to remove excess liquid, then place it under something heavy (like a couple of cookbooks) while you prep the veggies and sauce.
Make Sauce: Mix cornstarch with 2 teaspoons of water in a small ramekin until a slurry forms. In a small bowl, whisk together all sauce ingredients, including the cornstarch slurry. Set aside.
Cube Tofu: Unwrap tofu from the paper towel and cut it into cubes of your desired size.
Cook Tofu: Heat cooking spray in a large pan over medium-high heat. When the pan is hot, add tofu and season with salt and pepper. Cook for 5 minutes without moving it. After that, flip each piece and cook for an additional 5 minutes. Finish with a quick toss of the pan at the end. Remove and set the tofu aside in a clean bowl.
Cook Veggies: In the same pan, cook shallots and garlic for a couple of minutes until they are lightly browned and fragrant. Add chopped zucchini, carrots, and bell peppers to the pan. Cook for 10-12 minutes, stirring occasionally. Tip: You can add more cooking oil or spray as needed, but do not salt the veggies yet to prevent the zucchini from getting soggy.
Combine Everything: Once the veggies are mostly cooked, add the tofu back into the pan along with the sauce. Toss everything together and cook for another 3 minutes. The sauce should thicken slightly and coat all the ingredients.
Serve and Enjoy: Serve the stir fry on its own or over some cooked grains or noodles. Add your choice of garnish, and season with additional salt and pepper if needed. Enjoy hot!

How to Serve Zucchini Stir Fry With Tofu

You can serve Zucchini Stir Fry with Tofu over brown rice, quinoa, or even noodles for a heartier meal. Add some chopped green onions or parsley on top for a fresh touch. This dish is best enjoyed warm, right after cooking, but it can also be served cold as a refreshing salad.

How to Store Zucchini Stir Fry With Tofu

If you have leftovers, store them in an airtight container in the fridge. They will keep well for about 3-4 days. To reheat, simply warm it in a pan or microwave until heated through. Be careful not to overcook it during reheating to maintain the texture of the veggies.

Tips to Make Zucchini Stir Fry With Tofu

Make sure to press the tofu well to remove excess moisture for better texture.
Feel free to add other vegetables like snap peas, mushrooms, or broccoli.
Adjust the amount of soy sauce and ginger to suit your taste preference.
Pair with your favorite grains to make it a complete meal.

Variation

You can switch up this recipe by using tempeh instead of tofu for a different flavor and texture. Additionally, you can add spices like red pepper flakes for extra heat or use different sauces for a unique twist.

FAQs

1. Can I use frozen vegetables?
Yes, frozen vegetables can be used, but they may release more water while cooking. You may need to adjust the cooking time.

2. Is this dish gluten-free?
Yes, if you use gluten-free soy sauce or tamari, this dish can be easily made gluten-free.

3. Can I make this recipe ahead of time?
Yes, you can prepare the sauce and chop the vegetables ahead of time. Just cook everything fresh when you are ready to eat for the best texture.