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Stir-Fried Tofu with Vegetables

Stir-Fried Tofu with Vegetables (Lactose Free)

Stir-Fried Tofu with Vegetables is a delightful and nutritious dish that combines the goodness of tofu with a variety of colorful vegetables.

This quick and flavorful stir-fry is a perfect choice for a wholesome meal. This meal can be used as part of a lactose free diet.

Key Takeaways

  • Appeals to: Vegetarians, vegans, individuals seeking a plant-based meal, those looking for a quick and healthy dish.
  • Estimated Duration: Preparation time – 15 minutes; Cooking time – 10 minutes; Total time – 25 minutes.
  • Nutrition Facts: High in protein (from tofu) and packed with vitamins, minerals, and fiber from mixed vegetables.

About this Recipe

This stir-fry is a fantastic way to enjoy tofu, a versatile plant-based protein, with an array of vibrant vegetables. It’s a flexible recipe, allowing for creativity in vegetable selection and seasoning.

Equipment Required

  • Wok or large skillet
  • Cutting board and knife


  • 1 block firm tofu, pressed and cut into cubes
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon cornstarch
  • 2 tablespoons vegetable oil
  • 2 cloves garlic, minced
  • 1 teaspoon grated ginger
  • 1 red bell pepper, sliced
  • 1 yellow bell pepper, sliced
  • 1 cup broccoli florets
  • 1 cup sliced mushrooms
  • 1 medium carrot, julienned
  • 1/4 cup sliced green onions (scallions)
  • Sesame seeds for garnish (optional)


  1. In a bowl, gently toss the tofu cubes with soy sauce or tamari and cornstarch until evenly coated.
  2. Heat 1 tablespoon of vegetable oil in a wok or skillet over medium-high heat.
  3. Add the tofu cubes and cook until golden and crisp on all sides. Remove tofu from the pan and set it aside.
  4. In the same pan, add another tablespoon of oil if needed. Stir in minced garlic and grated ginger, sauté for 30 seconds.
  5. Add sliced bell peppers, broccoli florets, mushrooms, and julienned carrots to the pan. Stir-fry for 3-4 minutes until vegetables are tender yet crisp.
  6. Return the cooked tofu to the pan and toss it with the vegetables for an additional 1-2 minutes to heat through.
  7. Sprinkle sliced green onions and sesame seeds on top for garnish if desired.

Side Dishes

Pair this Stir-Fried Tofu with Vegetables with steamed brown rice, quinoa, or noodles for a complete meal. A side of Asian-style slaw or a light salad complements the flavors.

Storage Options

Store any leftover stir-fry in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave before serving.

Ingredient Substitutes

Feel free to swap vegetables according to preference or availability. Use tamari or liquid aminos as a gluten-free alternative to soy sauce.

Alternatives to this Meal

Experiment with different tofu varieties such as smoked tofu or marinated tofu for added flavor. Add a variety of nuts or seeds for extra crunch and nutrition.

If following part of a lactose free diet, consider: Lactose Free Smoothie or Grilled Chicken Quinoa Bowl.


Creating a Stir-Fried Tofu with Vegetables dish brings together the goodness of tofu and a colorful assortment of vegetables in a flavorful stir-fry. Enjoy the versatility of this recipe by exploring various vegetable combinations and seasonings for a personalized culinary experience!