Looking for a quick and satisfying dinner that’s both healthy and vegan? Zucchini Stir Fry with Tofu is here to help! This vibrant dish comes together in no time, making it perfect for weeknights when you’re short on time but still want to eat well.

This colorful stir fry showcases the delightful freshness of zucchini paired with the texture of crispy tofu, bathed in a savory sauce that will make your taste buds dance. The crunch of the carrots and the sweetness of the bell pepper add layers of flavor, while garlic and ginger bring a fragrant and aromatic touch. It’s a harmony of taste that makes this meal truly special.

You’ll love this recipe for its simplicity and versatility. Not only is it quick to prepare, but it’s also packed with nutrients. Whether you’re looking to feed your family or meal prep for yourself, this dish is a fantastic choice for a delicious, plant-powered dinner.

Why You’ll Love This Recipe

Ready in 30 minutes
Made with pantry staples
Perfect for weekly meal prep
Naturally vegan and gluten-free

Ingredients for Zucchini Stir Fry with Tofu

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)

Step-by-Step Instructions of Zucchini Stir Fry with Tofu

Press the tofu: Drain the tofu and press it between paper towels to remove excess moisture, then cut it into cubes.
Heat the pan: Spray a large pan or skillet with avocado oil and heat it over medium-high heat.
Sauté the shallots and garlic: Add the sliced shallot and minced garlic to the pan, cooking until fragrant and golden.
Cook the tofu: Add the tofu cubes to the pan, cooking until they are crispy and golden brown all over.
Add the veggies: Toss in the zucchini, carrots, and bell pepper, stirring frequently for about 5-7 minutes, until they begin to soften.
Create the sauce: In a small bowl, mix together the toasted sesame oil, tamari, ground ginger, rice vinegar, and cornstarch until smooth.
Combine: Pour the sauce over the cooked veggies and tofu, stirring well to coat everything evenly. Season with salt and pepper to taste.
Serve: Once everything is heated through, remove from heat and garnish with optional toppings like green onion, parsley, or sesame seeds before serving.

Tips for Success

Don’t skip pressing the tofu; it helps achieve that perfect crispiness.
Adjust the vegetables based on what you have on hand; it’s very versatile!
Serve over rice or noodles for a complete meal.

Substitutions & Variations of Zucchini Stir Fry with Tofu

To Make It Vegan/Gluten-Free: Use gluten-free tamari instead of regular soy sauce.

Variations: Add in some chopped broccoli or snap peas for more crunch, or toss in a spoonful of peanut butter for a nutty twist.

Storage Instructions of Zucchini Stir Fry with Tofu

Refrigerator: Store leftovers in an airtight container for up to 5 days.
Freezer: This stir fry can be frozen for up to 3 months; just make sure to cool it completely before transferring it to a freezer-safe container.
Make-Ahead: Chop your veggies a day in advance to save time when cooking.

Frequently Asked Questions (FAQ) of Zucchini Stir Fry with Tofu

Can I use other vegetables? Absolutely! Feel free to swap in your favorite veggies.
Is this dish suitable for meal prep? Yes, it stores well and reheats nicely!
Can I make it spicier? Yes, add some crushed red pepper flakes or sriracha for a kick!

Conclusion

This Zucchini Stir Fry with Tofu is not just a meal; it’s a comforting dish that you’ll find yourself turning to again and again. Quick, nutritious, and oh-so-delicious, it’s perfect for busy weeknights or when you want something light yet filling. Try it out, and let me know what you think leave a comment and a star rating!

Zucchini Stir Fry with Tofu

Print Recipe

A quick and satisfying vegan stir fry featuring zucchini, crispy tofu, and vibrant vegetables in a savory sauce, perfect for weeknight dinners.

Total Time: 30 minutes
Yield: 4 servings

Ingredients

Scale

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 (red preferred)
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)

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Instructions

Press the tofu by draining and pressing it between paper towels to remove excess moisture, then cut it into cubes.
Spray a large pan or skillet with avocado oil and heat it over medium-high heat.
Add the sliced shallot and minced garlic to the pan, cooking until fragrant and golden.
Add the tofu cubes to the pan, cooking until they are crispy and golden brown all over.
Toss in the zucchini, carrots, and bell pepper, stirring frequently for about 5-7 minutes, until they begin to soften.
In a small bowl, mix together the toasted sesame oil, tamari, ground ginger, rice vinegar, and cornstarch until smooth.
Pour the sauce over the cooked veggies and tofu, stirring well to coat everything evenly. Season with salt and pepper to taste.
Once everything is heated through, remove from heat and garnish with optional toppings like green onion, parsley, or sesame seeds before serving.

Notes

Don’t skip pressing the tofu; it helps achieve that perfect crispiness. Adjust the vegetables based on what you have on hand; it’s very versatile! Serve over rice or noodles for a complete meal.

Author: soukaina
Prep Time: 15 minutes
Cook Time: 15 minutes
Category: Main Course
Method: Stir Fry
Cuisine: Asian
Diet: Vegan