Soy-Free Stir-Fried Tofu with Vegetables

Elevate your weeknight dinner game with this vibrant and wholesome Soy-Free Stir-Fried Tofu with Vegetables, a delightful twist on a takeout classic designed for those avoiding soy. Featuring protein-packed chickpea tofu and a rainbow of crisp veggies like broccoli, carrots, and red bell pepper, this dish boasts a rich, umami-packed sauce made with coconut aminos, maple syrup, and sesame oil. Ready in just 35 minutes, this quick and healthy stir-fry pairs perfectly with steamed rice or quinoa for a satisfying, gluten-free, and vegan meal. Garnished with a sprinkle of sesame seeds and fresh green onions, this colorful recipe offers bold flavors, a crunchy texture, and a nourishing twist on traditional stir-fries that everyone can enjoy.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams Chickpea tofu (soy-free tofu)
• 1 medium Red bell pepper, thinly sliced
• 200 grams Broccoli florets
• 2 medium Carrots, julienned
• 1 medium Zucchini, sliced into half-moons
• 3 cloves Garlic, minced
• 2 teaspoons Ginger, minced
• 2 teaspoons Cornstarch
• 120 milliliters Vegetable broth
• 3 tablespoons Coconut aminos (soy-free alternative to soy sauce)
• 1 tablespoon Rice vinegar
• 1 tablespoon Maple syrup
• 1 tablespoon Sesame oil
• 4 cups Cooked rice or quinoa, for serving
• 2 tablespoons Neutral cooking oil (e.g., avocado or sunflower oil)
• 1 tablespoon Sesame seeds (optional, for garnish)
• 2 stalks Green onions, sliced (optional, for garnish)

Directions

Step 1

Cut the chickpea tofu into bite-sized cubes and set aside.

Step 2

In a small bowl, whisk together cornstarch and vegetable broth until smooth. Add coconut aminos, rice vinegar, maple syrup, and sesame oil. Mix well to create the sauce and set aside.

Step 3

Heat 1 tablespoon of the cooking oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook until golden on all sides, about 5-7 minutes. Remove the tofu from the skillet and set aside on a plate.

Step 4

Add the remaining 1 tablespoon of cooking oil to the skillet. Stir in minced garlic and ginger, cooking for about 30 seconds until fragrant.

Step 5

Add the broccoli, carrots, and red bell pepper to the skillet. Stir-fry for 3-5 minutes until the vegetables are crisp-tender.

Step 6

Add the zucchini and cook for another 2 minutes, stirring frequently.

Step 7

Return the tofu to the skillet and pour the prepared sauce over the tofu and vegetables. Toss everything together to coat evenly.

Step 8

Cook for about 2-3 minutes, allowing the sauce to thicken slightly. Adjust seasonings if needed.

Step 9

Serve the stir-fry hot over cooked rice or quinoa, and garnish with sesame seeds and green onions if desired.

Nutrition Facts

Serving size	(2188.9g)

Amount per serving	% Daily Value*
Calories	2312.1

Total Fat 71.5g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 6.2g
Cholesterol 0mg	0%
Sodium 1330.3mg	0%
Total Carbohydrate 345.5g	0%
Dietary Fiber 28.9g	0%
Total Sugars 49.5g
Protein 66.9g	0%

Vitamin D 0IU	0%
Calcium 481.4mg	0%
Iron 13.6mg	0%
Potassium 2549.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.1%

Protein: 11.7%

Carbs: 60.3%