Soy-Free Stir-Fried Tofu with Vegetables
Discover a vibrant twist on a classic favorite with this Soy-Free Stir-Fried Tofu with Vegetables recipe, perfect for those seeking a soy-free alternative without sacrificing flavor. Made with nutrient-packed chickpea tofu, this dish delivers a golden, crispy texture alongside a colorful medley of crisp-tender vegetables like broccoli, carrots, and zucchini. The savory sauce combines coconut aminos, maple syrup, sesame oil, and rice vinegar for a perfectly balanced flavor profile that pairs beautifully with rice or quinoa. Ready in just 35 minutes, this quick and healthy stir-fry is ideal for busy weeknights and customizable with fresh garnishes like green onions and sesame seeds. Whether you're soy-free, gluten-free, or simply experimenting with plant-based options, this recipe is a must-try!
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Recipe Information
Ingredients
- 400 grams Chickpea tofu (soy-free tofu)
- 1 medium Red bell pepper, thinly sliced
- 200 grams Broccoli florets
- 2 medium Carrots, julienned
- 1 medium Zucchini, sliced into half-moons
- 3 cloves Garlic, minced
- 2 teaspoons Ginger, minced
- 2 teaspoons Cornstarch
- 120 milliliters Vegetable broth
- 3 tablespoons Coconut aminos (soy-free alternative to soy sauce)
- 1 tablespoon Rice vinegar
- 1 tablespoon Maple syrup
- 1 tablespoon Sesame oil
- 4 cups Cooked rice or quinoa, for serving
- 2 tablespoons Neutral cooking oil (e.g., avocado or sunflower oil)
- 1 tablespoon Sesame seeds (optional, for garnish)
- 2 stalks Green onions, sliced (optional, for garnish)
Instructions
Cut the chickpea tofu into bite-sized cubes and set aside.
In a small bowl, whisk together cornstarch and vegetable broth until smooth. Add coconut aminos, rice vinegar, maple syrup, and sesame oil. Mix well to create the sauce and set aside.
Heat 1 tablespoon of the cooking oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook until golden on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside on a plate.
Add the remaining 1 tablespoon of cooking oil to the skillet. Stir in minced garlic and ginger, cooking for about 30 seconds until fragrant.
Add the broccoli, carrots, and red bell pepper to the skillet. Stir-fry for 3-5 minutes until the vegetables are crisp-tender.
Add the zucchini and cook for another 2 minutes, stirring frequently.
Return the tofu to the skillet and pour the prepared sauce over the tofu and vegetables. Toss everything together to coat evenly.
Cook for about 2-3 minutes, allowing the sauce to thicken slightly. Adjust seasonings if needed.
Serve the stir-fry hot over cooked rice or quinoa, and garnish with sesame seeds and green onions if desired.
Nutrition Facts
Calories |
2312 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.5 g | 92% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1330 mg | 58% | |
| Total Carbohydrate | 345.5 g | 126% | |
| Dietary Fiber | 28.9 g | 103% | |
| Total Sugars | 49.5 g | ||
| Protein | 66.9 g | 134% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 481 mg | 37% | |
| Iron | 13.6 mg | 76% | |
| Potassium | 2550 mg | 54% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
