Healthy Tofu and Vegetable Stir-Fry |

The saying, “A healthy body is a happy body” is nothing more than a cliché. Sure, there is some truth to it. But it’s also true that your body’s health is determined by a number of factors that you cannot control, such as your genetics. The best you can do is make sure you are eating a variety of foods that are good for you, such as fruits and vegetables, whole grains, low fat dairy, and lean meats.

Healthy Tofu and Vegetable Stir-Fry Prep time: 10 minutes Cook time: 10 minutes Total time: 20 minutes Ingredients: 1 & 1/2 cups of broccoli florets 1 & 1/2 cups of cabbage 4 tablespoons of sesame oil 2 tablespoons of cornstarch 1 tablespoon of vegetable oil 1/4 teaspoon of light soy sauce 1/4 teaspoon of salt Instructions: 1. Rinse the broccoli florets thoroughly to remove any dirt. 2. Add it to a wok and add sesame oil. 3. Stir-fry it for about 5 minutes, until it becomes slightly golden brown and the broccoli begins to soften. 4. Mix the corn

It’s no secret that a vegan diet can be incredibly healthy. It’s also not a secret that cooking can be incredibly time consuming. Luckily, there’s an easy way to make healthy food quickly: Protein! A protein stir-fry is one of the quickest, easiest, most healthy ways to make a healthy protein-packed meal.

This Tofu and Vegetable Stir-Fry is a nutritious vegetarian dinner that uses up leftover vegetables.

Vegetarian Tofu Stir Fry with coconut aminos.

How to Prepare Tofu

Even when using firm tofu, stir-frying it may be a difficult process. For a softer texture, you may simply add it raw, but I like to gently fry the tofu before adding it back into the stir-fry.

  • To begin, slice the tofu into even cubes and dry them between two paper towels. You want to get as much water out of the tofu as possible.
  • Then, in a wok or non-stick pan, pour enough oil to coat the whole bottom of the pan. It’s just a thin coating. Set the heat to medium-high.
  • Cook the tofu in the oil until it becomes a light golden color on each side. To turn the tofu slices, use tiny tongs.
  • Remove the tofu and put it on clean paper towels with a pinch of salt.

Vegetarian Tofu Stir Fry with coconut aminos.

Although a wok is not required for stir-fries, it does make it simpler to move the contents around rapidly without their sliding over the edge. If you don’t have a wok, a deep skillet or a dutch oven will suffice.

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Vegetarian Tofu Stir Fry with coconut aminos.

Stir-Fry with Tofu and Vegetables

Renee Fuentes is a model and actress.

This vegetarian stir-fry is a great way to use up leftover vegetables and make a nutritious meal. I used the vegetables I had on hand, but you may use any vegetables you choose.


  • Drain the water from the tofu, cut it into desired pieces, and place it on a few sheets of paper towel on the bottom and top of the pan. Allow 10 minutes for the water to soak.

  • Heat enough oil to cover the bottom of a wok or big nonstick pan over medium high heat.

  • Fry the tofu in a pan for a few minutes, or until it becomes a light golden color. To flip the tofu slices over, use tiny tongs. The tofu should then be removed and placed on paper towels. Season with a pinch of salt.

  • If there is still a lot of oil in the pan, remove it until there is just about a tablespoon remaining. Set the heat to medium and sauté the onions and garlic for 1 minute. 

  • Turn the heat to medium high and add all of your vegetables, Coconut Aminos, and chili peppers or flakes. Stir fry for a few minutes, or until the vegetables are somewhat soft. Toss in the tofu and veggies carefully. Taste to determine if more salt or pepper is required.


I think I was in college during that time when it all started. I remember that day when Tofu was on sale at the grocery store and I was curious to know what kind of food this Mystery food was. I was surprised to find out that it is a healthy vegetarian protein and not just another meat substitute. I accepted this very well and since that time I have been eating Tofu on a regular basis.. Read more about tofu stir-fry taste and let us know what you think.

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Una is a food website blogger motivated by her love of cooking and her passion for exploring the connection between food and culture. With an enthusiasm for creating recipes that are simple, seasonal, and international, she has been able to connect with people around the world through her website. Una's recipes are inspired by her travels across Mexico, Portugal, India, Thailand, Australia and China. In each of these countries she has experienced local dishes while learning about the culture as well as gaining insight into how food can be used as a bridge between different cultures. Her recipes are often creative combinations of traditional ingredients from various different cuisines blended together to create something new.