Best Stir-Fry Tofu and Veggies


Stir fry tofu and veggies lies on a grey and white polka dot plate on top of a wooden plate and blue tea towel. To the top left is a wooden pinch bowl with sesame seeds and to the bottom left is a fork and knife. The picture is taken on a grey counter top.


This stir-fry tofu and veggies recipe is a fast and easy meal with loads of colourful veggies and plant-based protein. It's another flavourful way to enjoy tofu!



Stir fry veggies and tofu in a wok.

What's tofu made out of?


Tofu is made from fresh or dried soybeans! Soybeans are one of the most versatile and economically important beans in the world that feed millions of people each day.


Tofu is made by soaking, boiling, and straining soybeans into a liquid. Once in its liquid form, magnesium or calcium is added to the liquid to help it curdle. The curds are then pressed into tofu blocks! How much liquid is pressed out of the curds will determine the firmness of the tofu (hence why you see some tofu labeled as "medium firm" or "extra firm").




Benefits of Tofu


Tofu is considered a complete protein meaning that it contains all nine of the essential amino acids which are important for our body's growth and repair.


Tofu is also an excellent source of iron and calcium (if set with calcium sulphate), which are important nutrients for carrying oxygen around our body, and building strong bones and teeth.


Tofu also contains a phytonutrient called isoflavones. Isoflavones are believed to affect how our body uses the hormone estrogen. So far research has shown that isoflavones may have protective effects on our heart health by reducing blood pressure and cholesterol, and by reducing the symptoms of menopause.


On a grey counter lies a package of tofu, a red bell pepper, a green zucchini, three white mushrooms, two large carrots, ginger root, and a head of broccoli.

Looking for another delicious tofu recipe?

Check out my Peanut Butter Tofu recipe here.


On a grey counter top lies a grey and white polka dot plate on top of a wooden plate with peanut butter tofu. Under the plates is a blue and white tea towel. To the top left of the plate is a wooden pinch bowl with red chili flakes. To the bottom left is a silver spoon,
Aly's Peanut Butter Tofu.