Crispy Tofu Stir-Fry – Vegan Protein Dinner
Crispy pan-fried tofu tossed with vegetables in a savory garlic-soy sauce. A satisfying 350-calorie vegan dinner with 20g plant-based protein.
Why You'll Love This Tofu Stir-Fry Recipe
Crispy pan-fried tofu tossed with vegetables in a savory garlic-soy sauce. A satisfying 350-calorie vegan dinner with 20g plant-based protein. This recipe is designed to be simple, nutritious, and satisfying — perfect for meal prep or a quick homemade meal. With 20g protein, 24g carbs, and 20g fat per serving, it fits seamlessly into a balanced diet.
Nutrition Breakdown
Each serving delivers 350 calories with a solid macronutrient profile. Whether you're tracking macros for muscle gain, fat loss, or general health, this recipe keeps you on target without sacrificing flavor.
Ingredients
- 400 g Extra-firm tofu
- 2 tbsp Cornstarch
- 150 g Broccoli florets
- 1 large Bell pepper (sliced)
- 3 tbsp Soy sauce
- 3 cloves Garlic (minced)
- 1 tbsp Sesame oil
Instructions
Press and cube tofu
Press tofu for 15 minutes to remove excess water. Cut into 2cm cubes and toss with cornstarch.
Crisp the tofu
Heat oil in a wok over medium-high heat. Pan-fry tofu 8-10 minutes, turning occasionally, until golden and crispy on all sides. Remove and set aside.
Stir-fry vegetables
In the same wok, add sesame oil. Stir-fry broccoli and bell pepper 3-4 minutes. Add garlic and soy sauce.
Combine
Return tofu to the wok, toss with vegetables and sauce for 1 minute. Serve over steamed rice.
Recipe Notes & Tips
- — Press the tofu for at least 15 minutes — dry tofu gets much crispier.
- — Cornstarch is the key to crispy tofu — it creates a golden, crunchy exterior.
- — Do not move the tofu for 3-4 minutes per side to allow proper browning.
Variations
- Low-carb version: Reduce or swap the carb source for extra vegetables or cauliflower rice.
- Higher protein: Add an extra serving of protein or a side of Greek yogurt.
Common Mistakes to Avoid
- Overcooking: Watch the timing carefully — overcooked ingredients lose texture and nutrients.
- Under-seasoning: Healthy food should still taste great. Don't skip the seasoning step.
How to Store
Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in the microwave or on the stovetop.
What to Serve With This
- Side salad: A fresh green salad with lemon vinaigrette adds volume and vitamins.
- Water or herbal tea: Stay hydrated with a calorie-free beverage to complement this meal.
Final Thoughts
This Tofu Stir-Fry recipe proves that healthy eating doesn't have to be complicated. With simple ingredients and minimal prep time, you can enjoy a nutritious dinner that supports your fitness goals. Bookmark this recipe and add it to your weekly rotation.
Frequently Asked Questions
How do I make tofu crispy?
Press out excess water, coat in cornstarch, and cook in a hot pan with enough oil. Do not overcrowd the pan and resist the urge to flip too often.
Is tofu stir-fry high in protein?
Yes. This recipe provides 20g of complete plant-based protein. Serve with edamame or over quinoa to boost it even further.
Can I use soft tofu?
Extra-firm is best for stir-fry. Soft or silken tofu will crumble and not crisp up. Save those for smoothies, soups, or scrambles.
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