Name: Zucchini Stir Fry With Tofu
Prep time: 15 min
Cook time: 25 min
Total time: 40 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 (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)

Why Make This Recipe

Zucchini Stir Fry With Tofu is a simple and tasty vegan dish that packs a lot of flavor. It’s a great way to enjoy fresh vegetables while also getting a good source of plant-based protein from tofu. This recipe is quick to prepare, making it perfect for busy weeknights or when you want something healthy and satisfying. Plus, it’s colorful and looks appealing on your plate!

🧰 Kitchen tools commonly used in similar recipes

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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 the tofu and wrap it with a paper towel. Gently squeeze to remove excess liquid. Place the wrapped tofu under something heavy, like a few cookbooks, while you prepare the vegetables and sauce.
Make the Sauce: In a small ramekin, mix the cornstarch with 2 teaspoons of water until a slurry forms. Then, whisk all the sauce ingredients (including the cornstarch slurry) in a small bowl. Set this aside.
Cut the Tofu: Unwrap the tofu 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 the tofu and season it with salt and pepper. Cook for 5 minutes without stirring. Flip each piece and cook for an additional 5 minutes. Finish with a quick toss and remove the tofu to a clean bowl.
Cook Aromatics: In the same pan, cook the shallots and garlic for a couple of minutes until they are lightly browned and fragrant.
Add Vegetables: Add chopped zucchini, carrots, and bell peppers to the pan. Cook for 10-12 minutes, stirring occasionally. Note: avoid salting the veggies yet to prevent the zucchini from getting soggy.
Combine Everything: Once the veggies are mostly cooked, add the tofu back in along with the prepared sauce. Toss everything together and cook for an additional 3 minutes, allowing the sauce to thicken and coat the stir fry.
Serve: Serve the stir fry on its own or over cooked grains or noodles. Add any desired garnish and season with extra salt and pepper if needed. Enjoy hot!

How to Serve Zucchini Stir Fry With Tofu

You can serve this delicious stir fry either on its own or over grains like brown rice, quinoa, or even cooked noodles. It’s light yet filling, making it a versatile dish for lunch or dinner. Top it with fresh herbs, like chopped green onions or parsley, and a sprinkle of sesame seeds for an extra touch!

How to Store Zucchini Stir Fry With Tofu

Store any leftovers in an airtight container in the fridge. It will stay fresh for about 3 to 4 days. To reheat, simply toss it in a pan over medium heat or microwave it until warmed through.

Tips to Make Zucchini Stir Fry With Tofu

Press the Tofu: Pressing the tofu before cooking helps it get a better texture and absorb more flavor.
Veggie Variations: Feel free to add other vegetables like broccoli, snap peas, or bell peppers according to your taste.
Adjust Spices: If you prefer more heat, you can add some chili flakes or sriracha to the sauce.

Variation

For a different twist, try using tempeh instead of tofu for a firmer texture. You can also add cashews or peanuts for some crunch!

FAQs

1. Can I use frozen vegetables for this recipe?
Yes, you can use frozen vegetables if you don’t have fresh ones on hand. Just make sure to thaw and drain them beforehand.

2. Is there a gluten-free option for the soy sauce?
Yes, use tamari sauce instead of soy sauce for a gluten-free alternative.

3. Can I make this dish in advance?
Yes, you can prepare the stir fry ahead of time and store it in the fridge. Just remember to reheat it before serving.