Vegetable Stir-Fry with Tofu
This colorful stir-fry brings together crisp vegetables, golden tofu, and a light, savory sauce. Quick to make and full of nourishing ingredients, it’s a reminder that even in busy moments, we can find peace in the rhythm of cooking and balance in the bowl.
🛒 Ingredients (2–3 servings)
For the stir-fry
1 block (200–250 g) firm tofu, pressed and cubed
2 tbsp soy sauce (or tamari for gluten-free)
1 tbsp sesame oil (or olive oil)
1 small red bell pepper, sliced
1 small carrot, cut into thin strips
1 small zucchini, sliced into half-moons
1 cup broccoli florets
2 spring onions, chopped
2 cloves garlic, minced
1 tsp fresh grated ginger
For the sauce
2 tbsp soy sauce
1 tbsp rice vinegar or lime juice
1 tbsp maple syrup or honey
1 tsp cornstarch mixed with 2 tbsp water
To serve
Cooked brown rice, jasmine rice, or noodles
Sesame seeds and fresh coriander (cilantro) for garnish
⏱️ Time
Prep: 10 minutes
Cook: 15 minutes
🍳 Method
Prepare the tofu
Pat tofu dry and cut into cubes.
In a nonstick pan, heat 1 tbsp oil over medium-high heat.
Add tofu and cook 6–8 minutes, turning occasionally until golden on all sides.
Add 1 tbsp soy sauce near the end for flavor. Remove and set aside.
Cook the vegetables
In the same pan, add garlic and ginger for 30 seconds.
Add the bell pepper, carrot, zucchini, and broccoli.
Stir-fry for 5–6 minutes, until just tender but still bright and crisp.
Add the sauce
Whisk together soy sauce, rice vinegar, maple syrup, and cornstarch mix.
Pour over the vegetables, stirring until lightly thickened and glossy (1–2 minutes).
Combine and serve
Add the tofu back into the pan and toss to coat.
Serve over rice or noodles, topped with sesame seeds and fresh herbs.
🌱 Mindful Moment
As you stir, notice the sound of vegetables meeting the pan, the aroma of garlic and ginger rising. Cooking can be a meditation — a space where movement, color, and rhythm bring you back to the present moment.
