Zucchini Stir Fry With Tofu (Vegan)

Zucchini Stir Fry With Tofu (Vegan)

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!

Zucchini Stir Fry With Tofu (Vegan)

Zucchini Stir Fry With Tofu (Vegan)

40 min4 servings

Similar Recipes

Yellow Squash and Tofu Stir Fry

Yellow Squash and Tofu Stir Fry

Yellow squash, zucchini, and tofu combine in this recipe for a quick and easy vegetarian stir fry dish.

35 minutes233 kcal
Tofu And Bok Choy Stir-Fry

Tofu And Bok Choy Stir-Fry

Make this easy tofu and bok choy stir-fry for a quick, healthy, and delcious meal! The tofu is super flavourful and perfectly crispy, then tossed with tender bok choy in a sticky sweet and salty sauce. Absolutely delcious served with cocnut rice.

50 minutes3 servings
Go-To Tofu Stir Fry

Go-To Tofu Stir Fry

This tasty tofu stir fry recipe is our go-to for healthy plant based dinners! It's got the best stir fry sauce, and you can use any veggies.

35 minutes4 servings341 kcal
Vegetable Tofu Stir-Fry

Vegetable Tofu Stir-Fry

Loaded with peppers, broccoli & snow peas, this vegetable tofu stir-fry is an easy vegan recipe that's filling and wholesome with brown rice.

33 minutes327 kcal
Tofu That Tastes Good: Stir-Fry

Tofu That Tastes Good: Stir-Fry

A tofu-veggie stir fry made tasty with a simple technique that gives the tofu perfect texture and flavor. Serve over rice or on its own for a healthy and delicious weeknight meal. Feeds 2-3.

60 minutes2 servings492 kcal
Quinoa Veggie Stir Fry with Teriyaki Sauce

Quinoa Veggie Stir Fry with Teriyaki Sauce

This vegan Quinoa Veggie Stir Fry with Teriyaki Sauce is bursting with flavor, delicious fresh veggies and high protein for a healthy plant-based meal any day of the week! It is quick and easy, too!

30 minutes3 servings
Tofu and Mushroom Stir-Fry

Tofu and Mushroom Stir-Fry

This super-savory tofu and mushroom stir-fry is a flavor-packed vegetarian main that comes together in less than a half hour, flat.

Zucchini Stir-Fry

Zucchini Stir-Fry

This simple yet flavor-packed zucchini stir-fry is seasoned with savory soy sauce, nutty sesame, and just the right amount of sweetness.

25 minutes4 servings

Ratings & Reviews

Be the First to Rate

Your rating helps others discover amazing recipes. Share your experience and let others know what you think!

About this Recipe

Looking for a vibrant, satisfying weeknight meal that’s both healthy and packed with flavor? This Zucchini Stir Fry With Tofu delivers on all fronts, offering a delicious vegan option that’s surprisingly easy to make.

What makes this stir fry a standout is its thoughtful combination of fresh, colorful vegetables like zucchini, carrots, and bell peppers, expertly paired with protein-rich tofu. Infused with aromatic Asian-inspired seasonings, this recipe provides a perfectly balanced dish that feels both wholesome and deeply flavorful. It’s an ideal choice for anyone seeking an easy yet impressive vegan dinner, especially for those busy weeknights or as a smart meal prep solution.

Prepare for a delightful medley of textures—tender-crisp zucchini, carrots, and bell peppers complementing the perfectly seared, savory tofu. The sauce, made with toasted sesame oil, tamari, rice vinegar, and a hint of ginger, creates a rich, umami-packed coating that clings to every ingredient. This naturally vegan dish is light yet utterly satisfying, with the fresh shallot and garlic building a fragrant foundation that truly elevates the stir fry experience. You’ll love how simple it is to bring such bright, clean flavors to your table.

While this recipe shines as a vegan delight, its versatility means you can easily customize it to your preferences. Feel free to swap the tofu for cooked shrimp or chicken if you prefer a non-vegan version, making it a flexible option for diverse tastes. For an extra layer of freshness and visual appeal, consider garnishing your finished stir fry with chopped green onion, fresh parsley, or a sprinkle of toasted sesame seeds.

Serve this colorful Zucchini Stir Fry With Tofu as a complete meal on its own, or alongside a bed of fluffy rice or noodles for a more substantial and comforting dinner. It’s perfect for a quick family meal or as a nutritious component of your weekly meal prep.

Frequently Asked Questions