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Zucchini Stir Fry With Tofu (Vegan)

Imagine the sun setting low in the sky, casting a warm golden glow through the kitchen windows. The aroma of sautéed shallots and garlic fills the air, wrapping around you like a soft, cozy blanket. Cooking this Zucchini Stir Fry With Tofu reminds me of those serene evenings, where the simple act of preparing a meal becomes a moment of mindfulness and joy. It’s the perfect recipe for when you need an easy weeknight dinner that doesn’t skimp on flavor or healthiness. Bursting with vibrant colors and fresh vegetables, this stir fry is a delightful way to cozy up on any night.

This is one you’ll definitely want to pin for later!

Why You’ll Love This Recipe

Quick and Easy: Ready in under 30 minutes, perfect for busy weekdays.
Healthy and Nourishing: Packed with vitamins and plant-based protein, making it an ideal vegan option.
Customizable: Tailor it to your taste with different veggies or protein sources.
Crowd-Pleasing: A dish that satisfies even the pickiest eaters with its hearty flavors.
Vegan Friendly: Completely plant-based, nurturing both your body and the planet.

Ingredients You’ll Need for 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)

Let’s Make It Together

Prep Tofu: Start by draining the tofu and wrapping it in a paper towel. Gently squeeze to remove excess liquid, then place it under something heavy (like a couple of cookbooks) while you prepare the veggies and sauce.
Make the Sauce: In a small ramekin, mix the cornstarch with 2 teaspoons of water until a slurry forms. Whisk together all the sauce ingredients (including the cornstarch slurry) in a small bowl and set aside.
Cube the Tofu: Unwrap the tofu from the paper towel and cut it into cubes of your desired size.
Cook the Tofu: Heat the avocado oil spray in a large pan over medium-high heat. Once the pan is hot, add the tofu and season with salt and pepper. Cook for about 5 minutes undisturbed. Flip each piece and cook for an additional 5 minutes, finishing with a quick toss of the pan at the end. Remove the tofu and set aside in a clean bowl.
Sauté Shallots and Garlic: In the same pan, add the shallots and garlic. Cook for a couple of minutes until lightly browned and fragrant.
Add the Veggies: Next, toss in the chopped zucchini, carrots, and bell peppers. Cook for 10–12 minutes, stirring occasionally. (Tip: If needed, add a little more oil or spray. Avoid salting the veggies yet to prevent the zucchini from becoming soggy!)
Combine Tofu and Sauce: Once the veggies are mostly cooked, add the tofu back into the pan along with the sauce. Toss everything together and cook for an additional 3 minutes. The sauce should thicken slightly and beautifully coat all the vegetables and tofu.
Serve and Enjoy: You can serve this stir fry on its own or over some cooked grains or noodles (see notes for ideas). Add your desired garnishes and season with additional salt and pepper if needed. Enjoy hot!

Delicious Variations to Try

Swap the Veggies: Feeling adventurous? Try adding in snap peas, broccoli, or bell peppers of other colors for a fresh twist.
Herb It Up: Add fresh herbs like basil or cilantro for a zesty brightness that takes it to the next level.
Add Some Heat: Spice things up with a pinch of red pepper flakes or some sliced jalapeños for a fiery kick.
Nutty Additions: Toss in some toasted cashews or sliced almonds for a delightful crunch and deeper flavor.

Chef Emma’s Helpful Tips

Make-Ahead Advice: You can prepare the sauce ahead of time and store it in the fridge for up to 3 days. Just give it a good whisk before using!
Ingredient Swaps: If you don’t have tofu, feel free to use tempeh or chickpeas for a different protein punch.
Slicing Tricks: Slice zucchini and carrots evenly to ensure they cook at the same rate. A mandoline can be a handy tool for this!
Storage Suggestions: Leftovers can be stored in an airtight container in the fridge for up to 3 days. Reheat with a splash of water or broth to keep everything moist.

What’s Inside – Nutrition Breakdown

Serving Size: 1 cup
Calories: 220
Carbohydrates: 20g
Sugar: 6g
Fat: 12g
Protein: 10g
Sodium: 580mg

Frequently Asked Questions

Can I make this ahead?
Absolutely! You can prep the sauce and chop the veggies in advance. Just toss everything together when you’re ready to cook.

Can I use different ingredients?
Of course! Feel free to mix and match your favorite vegetables or proteins.

How do I store leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat on the stove or in the microwave.

How long does it last?
When stored properly, this stir fry lasts for about 3 days in the fridge, making it perfect for meal prep.

A Cozy Closing Note

This Zucchini Stir Fry With Tofu is not just a recipe; it’s a warm embrace that reminds us of the simple joys in cooking and sharing food. It brings together fresh ingredients and combines them harmoniously, creating a delightful dish you’ll crave time and time again. Save this Zucchini Stir Fry With Tofu (Vegan) to your Pinterest board so it’s ready when you need a cozy treat!