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.

Ingredients

Scale

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)

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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.

Nutrition

Serving Size: 1 cup (250g)
Calories: 220
Sugar: 5g
Sodium: 600mg
Fat: 12g
Saturated Fat: 1g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 25g
Fiber: 6g
Protein: 12g
Cholesterol: 0mg