Zucchini Stir Fry With Tofu (Vegan)

This Zucchini Stir Fry With Tofu (Vegan) is a delightful dish perfect for any occasion. Whether you’re preparing a quick weeknight dinner or meal prepping for the week, this stir fry shines with vibrant vegetables and protein-packed tofu. Its Asian-inspired flavors and fresh ingredients make it a deliciously healthy choice that everyone will enjoy.

Why You’ll Love This Recipe

• Quick and Easy: This stir fry comes together in just 40 minutes, making it perfect for busy days.
• Healthy Ingredients: Packed with veggies and tofu, this dish is both nutritious and filling.
• Versatile Options: Customize with different vegetables or proteins like shrimp or chicken if desired.
• Meal Prep Friendly: Makes for great leftovers, ideal for lunch or dinner throughout the week.
• Flavorful Sauce: The combination of tamari, sesame oil, and ginger creates a rich, savory taste.

Tools and Preparation

To create this tasty zucchini stir fry, some essential tools will enhance your cooking experience.

Essential Tools and Equipment

• Large pan
• Cooking spray or oil
• Knife
• Cutting board
• Mixing bowl

Importance of Each Tool

• Large pan: Provides enough space to cook all your ingredients evenly without overcrowding.
• Knife: A sharp knife allows for precise chopping of vegetables, ensuring even cooking.
• Mixing bowl: Essential for combining sauce ingredients before adding them to the stir fry.

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Ingredients

For the Stir Fry

• 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

For the Sauce

• 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)

Optional Garnish

• Chopped green onion
• Chopped parsley
• Toasted sesame seeds

How to Make Zucchini Stir Fry With Tofu (Vegan)

Step 1: Prep Tofu

• Drain tofu and wrap it in a paper towel.
• Gently squeeze to remove excess liquid.
• Place under something heavy like cookbooks while you prepare the veggies and sauce.

Step 2: Prepare the Sauce

• Mix cornstarch with 2 teaspoons of water in a small ramekin until a slurry forms.
• In a mixing bowl, whisk together all sauce ingredients including the cornstarch slurry. Set aside.

Step 3: Cut Tofu

• Unwrap tofu from the paper towel and cut into cubes of your desired size.

Step 4: Cook Tofu

• Heat cooking spray in a large pan over medium-high heat.
• Once hot, add tofu and season with salt + pepper.
• Cook for 5 minutes undisturbed; then flip each piece and cook for another 5 minutes.
• Remove tofu from the pan and set aside in a clean bowl.

Step 5: Sauté Shallots and Garlic

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

Step 6: Add Vegetables

• Add chopped zucchini, carrots, and bell peppers to the pan. Cook for about 10–12 minutes while stirring occasionally.
• Avoid salting at this stage to prevent sogginess in zucchini.

Step 7: Combine Everything

• Once veggies are nearly cooked through, return tofu to the pan along with the prepared sauce.
• Toss everything together and cook for an additional 3 minutes until the sauce thickens slightly.

Step 8: Serve!

• Serve stir fry on its own or over cooked grains or noodles as desired.
• Garnish with additional toppings if preferred and enjoy hot!

How to Serve Zucchini Stir Fry With Tofu (Vegan)

This Zucchini Stir Fry With Tofu is a versatile dish that can be enjoyed in many ways. Whether you want it as a light meal or a hearty main course, here are some serving suggestions to enhance your dining experience.

Over Cooked Grains

• Brown Rice: A nutritious base that complements the stir fry’s flavors.
• Quinoa: Adds a protein punch and a slightly nutty taste.
• Jasmine Rice: Offers a fragrant aroma that pairs beautifully with Asian-inspired dishes.

In Lettuce Wraps

• Iceberg Lettuce: Crisp leaves provide a refreshing crunch for each bite.
• Butter Lettuce: Soft and tender, perfect for wrapping and enjoying handheld.

With Noodles

• Rice Noodles: Gluten-free option that soaks up the sauce well.
• Udon Noodles: Thick, chewy noodles that add heartiness to your meal.

Topped with Garnishes

• Chopped Green Onions: Freshness and crunch elevate the dish.
• Toasted Sesame Seeds: Adds a nutty flavor and delightful texture.

How to Perfect Zucchini Stir Fry With Tofu (Vegan)

Enhancing your Zucchini Stir Fry With Tofu can elevate this dish from good to great. Here are some tips to achieve perfection.

• Press the Tofu: Removing excess moisture helps achieve a firmer texture and better flavor absorption during cooking.
• Use Fresh Ingredients: Fresh vegetables not only taste better but also retain more nutrients, making your stir fry healthier.
• Heat the Pan: Ensure your pan is adequately heated before adding tofu. This prevents sticking and promotes even browning.
• Cook in Batches: Overcrowding the pan can lead to steaming instead of frying. Cook in smaller batches for optimal results.
• Adjust Seasonings: Feel free to tweak the sauce ingredients based on your preference; add more ginger for spice or soy sauce for saltiness.
• Experiment with Veggies: Feel free to substitute or add other vegetables like bell peppers, broccoli, or snap peas for variety and nutrition.

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

Pairing side dishes with your Zucchini Stir Fry With Tofu can round out your meal perfectly. Here are some excellent options.

1. Steamed Broccoli: Adds crunch and is rich in vitamins; steam until tender but still bright green.
2. Cucumber Salad: A light, refreshing salad that complements the stir fry’s flavors; toss sliced cucumbers with rice vinegar and sesame oil.
3. Edamame: These protein-packed pods are great for snacking on the side; boil or steam them and sprinkle with sea salt.
4. Miso Soup: A warm soup that adds depth to your meal; prepare miso broth with tofu cubes and seaweed for added flavor.
5. Roasted Sweet Potatoes: Their natural sweetness contrasts nicely with savory stir fry; roast until crispy on the edges.
6. Sautéed Spinach: Quick sautéing brings out the spinach’s vibrant color and nutrients; season with garlic for extra flavor.
7. Cauliflower Rice: A low-carb alternative that soaks up sauces well; sauté lightly until just tender.
8. Pickled Vegetables: A tangy side that can elevate any meal; quick-pickle carrots or radishes for an added zing.

Common Mistakes to Avoid

Making a delicious Zucchini Stir Fry With Tofu (Vegan) can be easy, but there are common pitfalls 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 your tofu before cooking to achieve a crispy texture.
• Overcooking the vegetables: Cooking the vegetables for too long can make them mushy. Stir fry them just until they are tender but still crisp for the best result.
• Skipping seasoning: Neglecting to season your dish properly can result in bland flavors. Don’t forget to add salt and pepper at various stages of cooking!
• Using low-quality sauces: Cheap soy sauce or tamari can affect the overall taste. Invest in good-quality Asian sauces for a more flavorful dish.
• Ignoring vegetable sizes: Cutting vegetables in uneven sizes leads to uneven cooking. Make sure all veggies are chopped into similar-sized pieces for consistency.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• The stir fry will keep fresh in the fridge for up to 3 days.

Freezing Zucchini Stir Fry With Tofu (Vegan)

• Use freezer-safe containers or heavy-duty freezer bags.
• It’s best consumed within 2 months for optimal flavor and texture.

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 10-15 minutes until warmed through.
• Microwave: Place in a microwave-safe bowl, cover with a damp paper towel, and heat in 1-minute intervals until hot, stirring between.
• Stovetop: Heat a non-stick skillet over medium heat, add the stir fry, and cook until heated through, stirring occasionally.

Frequently Asked Questions

Here are some common queries about making Zucchini Stir Fry With Tofu (Vegan).

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

Yes! Feel free to add any seasonal vegetables or your favorites like broccoli or snap peas for added nutrition.

How do I make Zucchini Stir Fry With Tofu (Vegan) gluten-free?

Simply use gluten-free soy sauce or tamari as a substitute for regular soy sauce.

What can I serve with Zucchini Stir Fry With Tofu (Vegan)?

This dish pairs well with rice, quinoa, or noodles. You can also enjoy it on its own as a light meal.

How long does Zucchini Stir Fry With Tofu (Vegan) last?

When stored in an airtight container, it lasts up to 3 days in the refrigerator and up to 2 months in the freezer.

Can I make this recipe spicy?

Absolutely! Feel free to add red pepper flakes or sriracha sauce during cooking for some heat.

Final Thoughts

This Zucchini Stir Fry With Tofu (Vegan) is not only healthy but also versatile and easy to customize. You can adjust the vegetables and sauces according to your preferences. Give it a try and enjoy a delightful meal that’s perfect for any day!