Zucchini Stir Fry With Tofu (Vegan)

Zucchini Stir Fry With Tofu (Vegan)

from walderwellness.com
40 min
4 servings

This zucchini stir fry is made with carrots, bell peppers, tofu, and Asian-inspired seasonings. Easy, healthy, and great for meal prep! Option to make a non-vegan version and serve with shrimp or chicken, instead.

Ingredients

  • 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
  • Optional garnish: chopped green onion, chopped parsley, toasted sesame seeds
  • 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))

Directions

  1. 1

    Prep Tofu: Drain tofu and wrap with a paper towel. Gently squeeze to remove excess liquid, then place under something heavy (like a couple cookbooks) while you prep the veggies and sauce.

  2. 2

    Mix cornstarch with 2 teaspoons of water in a small ramekin, until a slurry forms. Then, make the sauce by whisking all sauce ingredients (including the cornstarch slurry) in a small bowl. Set aside.

  3. 3

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

  4. 4

    Heat cooking spray in a large pan over medium-high heat. When pan is hot, add tofu and season with salt + pepper. Cook for 5 minutes, undisturbed. Then flip each piece and cook for an additional 5 minutes, finishing with a quick toss of the pan at the end. Remove and set tofu aside in a clean bowl.

  5. 5

    In the same pan, cook shallots and garlic for a couple minutes until lightly browned and fragrant.

  6. 6

    Then, add chopped zucchini, carrots, and bell peppers to the pan. Cook for 10-12 minutes, stirring occasionally. TIP: you can add additional cooking oil or spray as needed here. Do not salt veggies yet, to prevent zucchini from getting soggy!

  7. 7

    Once veggies are mostly cooked, add tofu back in along with sauce. Toss together and cook for an additional 3 minutes. The sauce should thicken slightly and coat everything.

  8. 8

    Serve stir fry on its own or over some cooked grains or noodles (see notes for ideas). Add garnish as desired and season with additional salt + pepper, if needed. Enjoy hot!