This Zucchini Stir Fry With Tofu (Vegan) is a delightful dish that brings together vibrant vegetables and protein-rich tofu, all tossed in a savory sauce. Perfect for quick dinners or meal prep, this recipe is both healthy and satisfying. Whether you’re hosting a dinner party or just need a nutritious weeknight meal, this stir fry stands out for its flavor and ease of preparation. Plus, it’s versatile enough to accommodate non-vegan options if desired!

Why You’ll Love This Recipe

Quick and Easy: Ready in 40 minutes, making it perfect for busy evenings.
Healthy Ingredients: Packed with fresh veggies like zucchini, carrots, and bell peppers.
Flavorful Sauce: The combination of tamari, ginger, and sesame oil adds depth to every bite.
Meal Prep Friendly: Great for leftovers and can be served over grains or noodles.
Customizable: Easily adapt the recipe by adding proteins like shrimp or chicken.

Tools and Preparation

To create the perfect zucchini stir fry with tofu, having the right tools makes all the difference. With these essential kitchen items, you’ll be ready to get cooking in no time!

Essential Tools and Equipment

Large pan or wok
Mixing bowls
Knife
Cutting board
Whisk

Importance of Each Tool

Large pan or wok: Ideal for even cooking and allows you to toss ingredients without spilling.
Mixing bowls: Helps in preparing your sauce and organizing your ingredients before cooking.
Knife: A sharp knife ensures precise cuts for even cooking of vegetables.
Cutting board: Provides a safe surface for chopping ingredients.

Ingredients

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))

How to Make Zucchini Stir Fry With Tofu (Vegan)

Step 1: Prep Tofu

Drain the tofu and wrap it with a paper towel.
Gently squeeze to remove excess liquid.
Place under something heavy (like cookbooks) while you prep the veggies.

Step 2: Make the 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.

Step 3: Cook Tofu

Unwrap tofu from the paper towel and cut into cubes of desired size.
Heat cooking spray in a large pan over medium-high heat.
Add tofu to the hot pan and season with salt + pepper.
Cook undisturbed for about 5 minutes, then flip each piece and cook another 5 minutes until golden brown.

Step 4: Sauté Aromatics

In the same pan, add shallots and garlic.
Sauté for a couple of minutes until lightly browned and fragrant.

Step 5: Add Vegetables

Add chopped zucchini, carrots, and bell peppers to the pan.
Cook for about 10–12 minutes, stirring occasionally without salting yet.

Step 6: Combine Ingredients

Once veggies are mostly cooked, add tofu back into the pan along with the sauce.
Toss everything together and cook for an additional 3 minutes until sauce thickens slightly.

Step 7: Serve

Serve your stir fry hot on its own or over cooked grains or noodles as desired. Garnish with green onions, parsley, or sesame seeds if you like! Enjoy your delicious Zucchini Stir Fry With Tofu (Vegan)!

How to Serve Zucchini Stir Fry With Tofu (Vegan)

This zucchini stir fry with tofu is versatile and can be served in various ways to suit your taste. Whether you want a light meal or something heartier, here are some great serving suggestions.

Over Grains

Brown Rice: The nutty flavor of brown rice pairs well with the stir fry and adds a healthy dose of fiber.
Quinoa: This protein-rich option complements the tofu and gives a nice texture contrast.
Cauliflower Rice: A low-carb alternative that absorbs the flavors beautifully while keeping the dish light.

Noodle Options

Rice Noodles: These are gluten-free and soak up the sauce well, making every bite delicious.
Soba Noodles: Made from buckwheat, they add an earthy flavor that enhances the overall dish.
Whole Wheat Spaghetti: A quick option that works surprisingly well with Asian flavors.

As a Salad

Green Salad: Serve the stir fry on a bed of mixed greens for a refreshing crunch.
Cabbage Slaw: Add some crunch and tang by mixing with cabbage slaw for a unique twist.

How to Perfect Zucchini Stir Fry With Tofu (Vegan)

To elevate your zucchini stir fry with tofu, consider these helpful tips. They will enhance flavor and ensure your dish turns out perfectly every time.

Flavors Matter: Use fresh garlic and ginger for a more aromatic base. Fresh ingredients deliver better taste than dried ones.
Cook in Batches: If you’re making a large amount, cook in batches to avoid steaming the veggies. This keeps them crisp!
Adjust Seasonings: Feel free to tweak soy sauce or tamari quantities according to your taste preference. Balance is key!
Add Crunchy Toppings: Consider adding toasted nuts or seeds as a garnish for extra texture and flavor.
Experiment with Veggies: Don’t hesitate to add other vegetables like snap peas or broccoli for variety in taste and nutrition.
Let it Rest: Allowing the stir fry to sit for a few minutes after cooking helps flavors meld together beautifully.

Best Side Dishes for Zucchini Stir Fry With Tofu (Vegan)

Looking to round out your meal? Here are some delightful side dishes that pair wonderfully with zucchini stir fry with tofu.

Edamame: Lightly salted edamame provides protein and pairs well with Asian flavors; simply steam and serve warm.
Miso Soup: A warm bowl of miso soup adds depth to your meal; ready-made options can be found at most grocery stores.
Steamed Bok Choy: Quick to prepare, steamed bok choy adds a nutritious green element; drizzle with sesame oil for extra flavor.
Asian Slaw: A crunchy slaw made from cabbage, carrots, and sesame dressing offers a refreshing contrast.
Spring Rolls: Fresh spring rolls filled with veggies are light yet filling; serve them alongside as an appetizer.
Cucumber Salad: A simple cucumber salad tossed in rice vinegar provides a cooling effect against the warmth of the stir fry.
Sesame Garlic Green Beans: Sautéed green beans with sesame oil and garlic complement the stir fry nicely, adding more veggies to your plate.
Spicy Kimchi: For those who enjoy bold flavors, kimchi adds heat and probiotic benefits; it’s perfect as a tangy side dish.

Common Mistakes to Avoid

When making Zucchini Stir Fry With Tofu (Vegan), it’s easy to run into a few common pitfalls. Here are some mistakes to watch out for:

Not pressing the tofu: Failing to remove excess moisture from the tofu can lead to a soggy stir fry. Always press tofu before cooking for better texture.
Overcrowding the pan: Adding too many ingredients at once can steam rather than sauté them. Cook in batches if necessary to ensure proper browning.
Adding salt too early: Salting vegetables at the start can draw out moisture, making them soggy. Wait until they are nearly cooked before seasoning.
Ignoring ingredient sizes: Cutting vegetables into uneven sizes will lead to inconsistent cooking. Try to chop everything uniformly for even doneness.
Skipping the sauce: Forgetting to add sauce can result in bland flavors. Be sure to mix and coat all ingredients thoroughly for a delicious taste.

Storage & Reheating Instructions

Refrigerator Storage

Store in an airtight container for up to 4 days.
Allow it to cool completely before sealing to avoid condensation.

Freezing Zucchini Stir Fry With Tofu (Vegan)

Freeze in a freezer-safe container for up to 3 months.
Portion into meal-sized servings for easy access later.

Reheating Zucchini Stir Fry With Tofu (Vegan)

Oven: Preheat oven to 350°F (175°C). Spread stir fry on a baking sheet and heat for about 15 minutes, stirring halfway through.
Microwave: Place in a microwave-safe dish, cover, and heat on medium power for 2-3 minutes, stirring halfway through.
Stovetop: Heat in a skillet over medium heat, stirring occasionally until warmed through, about 5-7 minutes.

Frequently Asked Questions

Here are some common questions about making Zucchini Stir Fry With Tofu (Vegan):

Can I use other vegetables in my Zucchini Stir Fry With Tofu (Vegan)?

Yes! Feel free to include any of your favorite veggies like broccoli, snap peas, or mushrooms.

How do I make this recipe gluten-free?

To make Zucchini Stir Fry With Tofu (Vegan) gluten-free, use tamari instead of soy sauce and check that your cornstarch is gluten-free.

What type of tofu should I use?

For the best texture, opt for firm or extra-firm tofu as they hold their shape well during cooking.

Can I prepare this stir fry ahead of time?

Absolutely! You can prep all ingredients ahead and cook when ready. It’s perfect for meal prep!

Final Thoughts

This Zucchini Stir Fry With Tofu (Vegan) is not only easy and quick but also highly versatile. You can customize it with your choice of vegetables and proteins, making it suitable for various dietary preferences. Give it a try; you’ll love how delightful and satisfying it is!

Zucchini Stir Fry With Tofu (Vegan)

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Author: Florence
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Yield: Serves 4
Category: Dinner
Method: Sautéing
Cuisine: Asian

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Description

Zucchini Stir Fry With Tofu (Vegan) is a vibrant, quick, and nutritious dish that packs a punch of flavor and color. This easy recipe combines fresh zucchini, carrots, and bell peppers with protein-rich tofu, all tossed in a savory sauce made from tamari and sesame oil. Perfect for busy weeknights or meal prep, this stir fry can be served over grains or noodles for a satisfying dinner. With its versatility, you can easily customize it by adding your favorite vegetables or proteins, making it a delightful option for everyone at the table.

Instructions

1. Press the tofu to remove excess moisture and cut it into cubes.
2. Whisk together tamari, sesame oil, cornstarch slurry, ginger, and rice vinegar to make the sauce.
3. In a large pan over medium-high heat, sauté the tofu until golden brown; remove and set aside.
4. Sauté shallots and garlic until fragrant.
5. Add zucchini, carrots, and bell pepper; cook until tender.
6. Return tofu to the pan and add the sauce; stir to combine and cook for an additional 3 minutes until thickened.
7. Serve hot over grains or noodles with optional garnishes.