Zucchini Stir Fry With Tofu (Vegan)

This Zucchini Stir Fry With Tofu (Vegan) is a delightful and nutritious dish that brings vibrant colors and flavors to your table. It’s perfect for quick weeknight dinners or meal prep, making it versatile for various occasions. This recipe highlights the freshness of zucchini, carrots, and bell peppers, all tossed with hearty tofu in a savory Asian-inspired sauce. Enjoy a healthy, satisfying meal that can also accommodate non-vegan preferences with shrimp or chicken.

Why You’ll Love This Recipe

• Quick to Prepare: With just 15 minutes of prep time, this dish comes together in no time.
• Nutritious Ingredients: Packed with vegetables and protein-rich tofu, it’s a healthy choice for any meal.
• Customizable: Feel free to swap in your favorite veggies or proteins to suit your tastes.
• Meal Prep Friendly: Great for leftovers, making it ideal for busy week lunches.
• Flavorful & Satisfying: The combination of sesame oil, garlic, and ginger creates a delicious umami flavor.

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Tools and Preparation

To create this delicious zucchini stir fry, you’ll need a few essential tools. Proper equipment ensures a smooth cooking process and helps you achieve the best results.

Essential Tools and Equipment

• Large pan or wok
• Cutting board
• Sharp knife
• Mixing bowls
• Small ramekin

Importance of Each Tool

• Large pan or wok: Provides ample space for sautéing veggies evenly without overcrowding.
• Sharp knife: Ensures precise cuts for even cooking and enhances the presentation of your dish.
• Mixing bowls: Useful for preparing sauces and keeping ingredients organized before cooking.

Ingredients

Here’s what you’ll need to make this tasty Zucchini Stir Fry With Tofu (Vegan):

• 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))

How to Make Zucchini Stir Fry With Tofu (Vegan)

Step 1: Prep Tofu

• Drain tofu and wrap it with a paper towel.
• Gently squeeze to remove excess liquid, then place it under something heavy (like cookbooks) while you prepare the veggies and sauce.

Step 2: Prepare the Sauce

• Mix cornstarch with 2 teaspoons of water in a small ramekin until a slurry forms.
• Whisk all sauce ingredients (including the cornstarch slurry) in a small bowl. Set aside.

Step 3: Cube the Tofu

• Unwrap tofu from the paper towel and cut it into cubes of your desired size.

Step 4: Cook Tofu

• Heat cooking spray in a large pan over medium-high heat.
• When the pan is hot, add tofu and season with salt + pepper.
• Cook for about 5 minutes undisturbed, then flip each piece and cook for an additional 5 minutes. Remove tofu from pan and set aside in a clean bowl.

Step 5: Sauté Aromatics

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

Step 6: Add Vegetables

• Add chopped zucchini, carrots, and bell peppers to the pan.
• Cook for about 10–12 minutes, stirring occasionally. Avoid salting veggies at this stage to prevent sogginess!

Step 7: Combine Ingredients

• Once vegetables are mostly cooked, add tofu back along with the prepared sauce.
• Toss everything together and cook for an additional 3 minutes until the sauce thickens slightly.

Step 8: Serve & Enjoy!

• Serve stir fry on its own or over cooked grains or noodles as preferred.
• Add garnishes as desired and season with additional salt + pepper if needed. Enjoy hot!

How to Serve Zucchini Stir Fry With Tofu (Vegan)

Zucchini stir fry with tofu is a versatile dish that can be enjoyed in various ways. Whether you’re looking for a light meal or something more substantial, here are some serving suggestions to elevate your dining experience.

Over Cooked Grains

• Quinoa: This nutty grain adds texture and protein, making it a perfect base for the stir fry.
• Brown Rice: A hearty option that absorbs the flavors of the stir fry beautifully.
• Cauliflower Rice: For a low-carb alternative, cauliflower rice pairs well and adds extra veggies.

In Lettuce Wraps

• Butter Lettuce: Use these tender leaves to wrap your stir fry for a fresh and crunchy bite.
• Romaine: These sturdy leaves hold up well and add a satisfying crunch to each wrap.

As a Bowl Meal

• Buddha Bowl: Combine the stir fry with roasted sweet potatoes and greens for a filling meal.
• Noodle Bowl: Serve over cooked soba or rice noodles for added heartiness.

With Garnishes

• Green Onions: Sprinkle chopped green onions on top for an extra burst of flavor.
• Toasted Sesame Seeds: These add crunch and an authentic Asian touch to your dish.

How to Perfect Zucchini Stir Fry With Tofu (Vegan)

Perfecting your zucchini stir fry with tofu is all about technique and ingredients. Here are some tips to enhance your cooking experience:

• Use Firm Tofu: Opt for firm or extra-firm tofu, as it holds its shape better during cooking and absorbs flavors nicely.
• Cook on High Heat: A hot pan ensures that everything cooks quickly without steaming, keeping the vegetables crisp.
• Don’t Salt Early: Wait until the end to season your veggies. Salting too early can make them soggy.
• Prep Ingredients Ahead: Having all ingredients prepped before you start cooking makes the process smoother and more enjoyable.
• Experiment with Veggies: Feel free to add other vegetables like broccoli or snap peas for variety in texture and flavor.
• Adjust Sauce Consistency: If you prefer a saucier dish, you can easily double the sauce ingredients.

Best Side Dishes for Zucchini Stir Fry With Tofu (Vegan)

Pairing side dishes with your zucchini stir fry enhances the meal and provides additional nutrients. Here are some excellent options:

1. Steamed Broccoli: Lightly steamed broccoli adds color and health benefits while complementing the stir fry’s flavors.
2. Cucumber Salad: A refreshing cucumber salad with vinegar dressing provides a cool contrast to the warm stir fry.
3. Edamame: These protein-rich soybeans offer a satisfying snack or side that complements any Asian-inspired meal.
4. Miso Soup: A warm bowl of miso soup serves as a comforting starter before diving into your main dish.
5. Sautéed Bok Choy: Lightly sautéed bok choy brings a mild bitterness that balances nicely with the sweetness of the zucchini stir fry.
6. Brown Rice Sushi Rolls: Homemade sushi rolls filled with avocado and carrots make for an exciting side that’s fun to eat!

Common Mistakes to Avoid

When making Zucchini Stir Fry With Tofu (Vegan), it’s easy to overlook a few key steps that can affect the dish’s taste and texture. Avoid these common mistakes for the best results.

• Not pressing the tofu: Failing to press tofu properly can lead to a soggy stir fry. Always drain and press your tofu to remove excess moisture before cooking.
• Overcrowding the pan: Adding too many ingredients at once will lower the pan’s temperature, resulting in steaming instead of frying. Cook in batches if necessary.
• Ignoring seasoning timing: Salting vegetables too early can make them soggy. Instead, wait until they are mostly cooked before adding salt.
• Skipping the sauce preparation: Not preparing your sauce ahead of time can lead to uneven flavor distribution. Make sure to whisk together all sauce ingredients before starting to cook.
• Using low-quality oil: Choosing an unsuitable oil can affect both flavor and cooking temperature. Use avocado oil or another high smoke point oil for best results.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• Keep in the refrigerator for up to 3 days.

Freezing Zucchini Stir Fry With Tofu (Vegan)

• Place cooled stir fry in freezer-safe bags or containers.
• Freeze for up to 2 months for best quality.

Reheating Zucchini Stir Fry With Tofu (Vegan)

• Oven: Preheat to 350°F (175°C) and heat stir fry in a covered dish for about 15-20 minutes.
• Microwave: Heat on high for 2-3 minutes, stirring halfway through until hot.
• Stovetop: Warm over medium heat in a skillet, adding a splash of water or oil if needed, for about 5-7 minutes until heated through.

Frequently Asked Questions

How do I make Zucchini Stir Fry With Tofu (Vegan) gluten-free?

You can easily make this dish gluten-free by using tamari instead of soy sauce. Check labels on any additional sauces you use.

Can I add other vegetables?

Absolutely! Feel free to customize your Zucchini Stir Fry With Tofu (Vegan) by adding vegetables like broccoli, snow peas, or mushrooms according to your taste preferences.

Is there a way to make the stir fry spicier?

For extra heat, consider adding red pepper flakes, sriracha, or fresh chili peppers into the mix when cooking.

What can I serve with Zucchini Stir Fry With Tofu (Vegan)?

This dish pairs well with rice, quinoa, or noodles. You could also serve it alongside some fresh salad or spring rolls for a complete meal.

Final Thoughts

Zucchini Stir Fry With Tofu (Vegan) is not only easy and nutritious but also highly versatile. You can customize it with different veggies or proteins based on your preferences. Give it a try and enjoy the delightful flavors!