Tofu Stir Fry with Vegetables & Ginger Sesame Sauce
This oil-free Tofu Stir Fry with Sweet Ginger Sesame Sauce glazed over seared chunks of tofu and veggies is an easy stir fry with plant-based protein and vibrant vegetables. The sweet ginger sesame sauce adds a delicious Asian-inspired twist to this easy, nutritious dish.
I love to make stir-fries because they are so easy and versatile. They can have a base of rice like this tofu teriyaki with broccoli, or with noodles like my udon noodle vegan stir-fry, and the options for veggies to include are nearly endless.
For this recipe, I use a Sweet Ginger Sesame Oil-Free Sauce, but you really can use any stir fry sauce preferred. Any of these 5 Oil-Free Stir-Fry Sauces would be excellent options.
Reasons you will love this recipe
- Healthy and Oil-Free: This tofu stir-fry offers a low-fat, nutrient-dense meal without added oils, making it a heart-healthy choice.
- Packed with Protein and Veggies: The combination of protein-rich tofu and fresh vegetables makes this stir-fry both filling and nutritious.
- Delicious Ginger Sesame Sauce: The flavorful ginger sesame sauce brings a savory, tangy touch that enhances the dish’s taste.
Ingredients you will need
- Tofu- Purchase firm or extra firm tofu from the refrigerator section to make this recipe. It has a more dense meaty texture. The softer varieties will fall apart when cooking.
- Vegetables- The vegetables chosen to use are completely your preference. Some of the ones we use regularly are mushrooms, Bok Choy, bell peppers, snow peas, and baby corn.
- Base- Stir-fries need to be served over a starch to make them a complete meal. The most common choices are rice or noodles, but you could even use other grains such as quinoa and bulgur.
- Stir-Fry Sauce- There are so many sauces to choose from besides the ginger sesame sauce used here. Some of my favorites are Asian Oil-Free Stir-Fry Sauce, Easy Peanut Sauce, and Tahini Sauce.
Tips & Substitutions
- Pan- Be sure to use a good non-stick pan to sear the tofu. With only a little bit of soy sauce, the tofu chunks should brown up nicely without sticking.
- Noodles- The noodles that I love are udon noodles. Other great options are lo mein noodles and any type of rice noodles.
- Make it gluten-free- To make this recipe gluten-free, use rice noodles or buckwheat soba noodles. You will also need to use tamari to replace the soy sauce.
- Vegan meat substitute- If you’re not a tofu fan, try other vegan meat substitutes like seitan, tempeh, or large portobello mushrooms.
How to make tofu stir-fry
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: Begin by draining and pressing the firm or extra firm tofu. Once the water has been pressed from it, slice the tofu into bite-size chunks and drizzle with soy sauce.
Set it to the side and allow it to marinate for about 20 minutes while you prepare the rest of the ingredients.
STEP #2: Place a stock pot with water on the stove and allow it to come to a boil. Add the udon noodles and cook for approximately 12 minutes or according to the package directions. I’ve included other noodle options below, including gluten-free options.
Drain and rinse the noodles under cool water to remove the starchy coating and stop the cooking process. Do not overcook the pasta or it will become mushy. Set to the side and prepare the stir-fry sauce.
STEP #3: In a wok or nonstick pan, add the sesame seeds to the dry pan and roast until they are golden brown and starting to pop.
Remove quickly because they will go from brown to burned pretty fast. Transfer the seeds to a bowl and set them to the side.
STEP #4: Peel and grate 1.5 teaspoons of fresh ginger root. You can use ground dry ginger, but the flavor won’t be as fresh and delicious.
STEP #5: In a medium-sized mixing bowl, whisk together all of the sauce ingredients–including the ginger and toasted sesame seeds–until well blended.
STEP #6: Place the wok or skillet back on the heat and add 1/2 tablespoon of soy sauce, plus 2 tablespoons water. Add the marinated tofu in a single layer and allow them to brown.
Cook for approximately 3 minutes until browned, then flip the pieces so the other side can brown as well. Add more sauce or water if needed to keep it from sticking. Remove from the pan and set to the side on a plate.
STEP #7: Return the skillet or wok to the heat and add approximately 3-4 tablespoons of water or veggie broth and the bok choy. Cover with a lid and cook until it begins to wilt for approximately 5 minutes.
STEP #7: Add all the other veggies and 1 tablespoon of the sauce and allow to cook for approximately 3-5 minutes until the vegetables are slightly tender.
Toss in the cooked noodles and the rest of the stir-fry sauce. Add the seared tofu and heat for another 2-3 minutes. Serve warm and enjoy!
*Recipe originally published June 2016.
Frequently Asked Questions
Extra-firm tofu is the best choice for stir-frying as it holds its shape and texture well during cooking, making it perfect for absorbing sauces.
Yes, the tofu definitely needs to be pressed to remove most of the water from it. That leaves room for it to soak up the flavors of the stir-fry sauce and will keep your dish from being soggy. This tofu press is the one I use and highly recommend because it’s not messy.
Yes, frozen vegetables work well in a stir-fry. Just make sure to thaw and drain them properly to avoid excess water, which can make the stir-fry too watery.
Store in an airtight container in the refrigerator for up to 5-7 days.
More Vegan Stir-Fry Recipes
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Tofu Stir Fry with Vegetables & Sweet Ginger Sesame
Ingredients
Tofu Stir Fry
- 1 package firm or extra firm tofu
- 3 medium green onions diced
- 1 cup mushrooms sliced
- 1 small bunch Bok Choy
- 1 red bell pepper diced
- 8-10 oz udon noodles see Tips for other options
Instructions
- Begin by draining and pressing the firm or extra firm tofu. I like to freeze it ahead of time to make it even denser and, if you would like to do this, I explain the process in detail above. But, freezing isn't required.
- Once the water has been pressed from it, slice the tofu into bite-size chunks and drizzle with soy sauce. Set it to the side and allow it to marinate for about 20 minutes while you prepare the rest of the ingredients.
- Place a stock pot with water on the stove and allow it to come to a boil. Add the udon noodles and cook for approximately 12 minutes or according to the package directions. I've included other noodle options below, including gluten-free options.
- Drain and rinse the noodles under cool water to remove the starchy coating and stop the cooking process. Do not overcook the pasta or it will become mushy. Set to the side and prepare the stir fry sauce.
- Place the wok or skillet back on the heat and add 1/2 tablespoon of soy sauce, plus 2 tablespoons water. Add the marinated tofu in a single layer and allow them to brown.
- Cook approximately 3 minutes until browned, then flip the pieces so the other side can brown as well. Add more sauce or water if needed to keep from sticking. Remove from the pan and set to the side on a plate.
- Return the skillet or wok to the heat and add approximately 3-4 tablespoons of water or veggie broth and the bok choy. Cover with a lid and cook until it begins to wilt for approximately 5 minutes.
- Add all the other veggies and 1 tablespoon of the sauce and allow to cook for approximately 3-5 minutes until the vegetables are slightly tender.
- Toss in the cooked noodles and the rest of the stir-fry sauce. Add the seared tofu and heat another 2-3 minutes. Serve warm and enjoy!
Making the sauce
- In a wok or nonstick pan, add the sesame seeds to the dry pan and roast until they are golden brown and starting to pop. Remove quickly because they will go from brown to burned pretty fast. Transfer the seeds to a bowl and set them to the side.
- Peel and grate 1.5 teaspoons of fresh ginger root. You can use ground dry ginger, but the flavor won't be as fresh and delicious.
- In a medium-size mixing bowl, whisk together all of the sauce ingredients--including the ginger and toasted sesame seeds--until well blended.
Video
Notes
- Tofu- Extra-firm tofu is the best choice for stir-frying as it holds its shape and texture well during cooking, making it perfect for absorbing sauces.
- Veggies- Frozen vegetables work well in a stir-fry. Just make sure to thaw and drain them properly to avoid excess water, which can make the stir-fry too watery.
- Pan- Be sure to use a good non-stick pan to sear the tofu. With only a little bit of soy sauce, the tofu chunks should brown up nicely without sticking.
- Noodles- The noodles that I love are udon noodles. Other great options are lo mein noodles and any type of rice noodles.
- Make it gluten-free- To make this recipe gluten-free, use rice noodles or buckwheat soba noodles. You will also need to use tamari to replace the soy sauce.
- Vegan meat substitute- If you're not a tofu fan, try other vegan meat substitutes like seitan, tempeh, or large portobello mushrooms.
- Storage- Store in an airtight container in the refrigerator for up to 5-7 days.
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
I am new at plant based and I am so happy I found this website! I tried this recipe today and OMG super delicious! For veggies I used broccoli, cauliflower, sauted cabbage, kale, sweet potato and added some black beans and the tofu. And I used low mein noodles. I think I am going to be a tofu fan!
JoAnne- WooHoo for another tofu fan! I’m a big one myself. So glad to hear that you loved this recipe and hope that you find many more on here that you enjoy!
Oh my gosh! This is wonderful! Even the meat eaters in my house thought it was good. My 11 year old granddaughter said it tastes like we got it at an Asian restaurant. My WFPB no oil husband and I absolutely loved it! Thanks so much for an awesome recipe. I will be making this again and again!
Hi Mary- WooHoo! I’m thrilled to hear that your family loved the recipe. Winning over the meat-eaters is a HUGE score!
what I’m having tonight!!! just pureed a pound of ginger to freeze- more than enough in my blender for this!
This is an excellent recipe, the sauce is terrific. One of my regulars. Thank you so much!
Hi Ray- Woo-Hoo! I’m so glad that you love it! 🙂
@Terri Edwards, just a quick question….how much tahini do you use? Recipe says 1.2. tsp Does that mean between 1 and 2? Or actually 1 tsp plus 0.2 tsp? thanks
Ray- It should be 1-1/2 teaspoons (1.5). Sorry about that, and thanks for bringing it to my attention. Hope you enjoy the recipe.
I want to pin individual recipes like this one but cannot find a Pinterest button. Do you have one that I am just not seeing?
Diane, if you are on your phone, the share buttons (including Pinterest) are at the top of the recipe photo in blue. And, if you are on a desktop, the share buttons float in the left top corner. Hope this helps and thanks for Pinning!
I do wish there was a way to print these recipes without the pictures, ads, etc.
Your recipes look delicious.
To print a black and white plain copy, just click on one of the print buttons. One button is at the top right corner of the recipe, beside the star ratings. It’s just a picture of a printer. The other button is at the bottom of the recipe, beside the email button and says, ‘Print’ on it. Hope this helps!