This Sesame Soy Tofu Stir Fry is a wholesome and vibrant dish that balances bold Asian-inspired flavors with nourishing ingredients.
Packed with plant-based protein, fiber-rich vegetables, and heart-healthy fats, it’s both satisfying and nutritious.
With only 30 minutes from start to finish, this stir fry is perfect for busy weeknights, meal prep, or anyone looking for a quick, flavorful, and protein-packed dinner.
Easy Sesame Soy Tofu Stir Fry
Equipment
- 1 large nonstick skillet or wok
- 1 sharp knife
- 1 Cutting Board
- 2 mixing bowls
- 1 measuring cup
- Measuring spoons (tablespoon, teaspoon)
- 1 spatula or wooden spoon
Ingredients
For the Sauce
- 60 ml ¼ cup reduced-sodium soy sauce (or gluten-free option)
- 60 ml ¼ cup reduced-sodium vegetable broth
- 1 tbsp honey or maple syrup/brown sugar for vegan option
For the Stir Fry
- 450 g 16 oz super-firm tofu, drained and pressed
- 1 tbsp reduced-sodium soy sauce
- 2 tbsp cornstarch or arrowroot powder
- 1 tbsp neutral oil grapeseed or canola
- 1 tbsp sesame oil
- 1 red bell pepper diced into ½-inch pieces
- 1 small bunch broccolini chopped into 1-inch pieces
- 4 garlic cloves minced
- 1 tbsp fresh ginger grated
- 1 tbsp sesame seeds toasted
Instructions
- Prepare the Stir Fry Sauce: In a small mixing bowl, combine ¼ cup soy sauce, ¼ cup vegetable broth, and 1 tablespoon honey (or maple syrup for vegan). Stir until the honey is fully dissolved into the liquid. Set this bowl aside near your stove so it’s ready to pour later. This quick sauce will bring together savory, sweet, and umami flavors that coat the tofu and vegetables beautifully.
- Drain, Press, and Cube the Tofu: Take the super-firm tofu block and gently pat it dry with a clean kitchen towel or paper towels. For best results, press the tofu for about 10 minutes to remove excess moisture (you can place it between two plates and put a light weight on top). Once pressed, slice the tofu block in half lengthwise, then cut each piece into ½-inch cubes. Consistent cube sizes help the tofu cook evenly and achieve a crispy texture.
- Season and Coat the Tofu: Transfer the cubed tofu into a large mixing bowl. Add 1 tablespoon soy sauce and gently toss so each cube absorbs the seasoning. Sprinkle 2 tablespoons cornstarch over the tofu. Using your hands or a spatula, carefully mix until all the tofu pieces are evenly coated with a light layer of starch. This coating will help create a golden-brown, crispy crust when pan-fried.
- Pan-Fry the Tofu Until Crispy: Heat a large nonstick skillet or wok over medium-high heat and pour in 1 tablespoon of neutral oil. Once the oil shimmers, add the tofu cubes in a single layer, making sure not to overcrowd the pan. Let the tofu cook undisturbed for 3–4 minutes on the first side until golden and crisp. Gently flip and repeat on each remaining side until all surfaces are evenly crispy. Remove the tofu from the skillet and set aside on a plate.
- Sauté the Vegetables: Reduce the heat to medium and add 1 tablespoon sesame oil to the same skillet. Toss in the diced red bell pepper and chopped broccolini. Stir-fry for about 4–5 minutes, or until the vegetables begin to soften but still retain some crunch. This balance keeps the veggies vibrant, colorful, and nutrient-dense.
- Build Flavor with Aromatics: Push the vegetables slightly to the side of the skillet to create a little space. Add the minced garlic and grated ginger directly to the oil. Stir quickly for 30–60 seconds until fragrant. This short step enhances the dish with a deep, savory aroma and prevents the garlic from burning while still infusing the veggies with flavor.
- Combine Tofu and Sauce: Return the crispy tofu to the skillet with the vegetables. Pour the prepared soy-sesame sauce over everything. Gently toss the ingredients together, ensuring the tofu and veggies are evenly coated. Continue cooking for 1–2 minutes, or until the sauce slightly thickens and clings to each piece. This final step locks in flavor and brings harmony to the dish.
- Garnish and Serve: Remove the skillet from heat and sprinkle with 1 tablespoon toasted sesame seeds for a nutty finish. Serve hot over a bed of fluffy rice, nutty soba noodles, or even cauliflower rice if you prefer a low-carb option. This stir fry is best enjoyed immediately while the tofu is crisp and the vegetables are tender-crisp.
Notes
- Vegetable Flexibility: While broccolini and red bell pepper add vibrant color and crunch, this recipe works beautifully with broccoli, carrots, snap peas, mushrooms, or zucchini. Mix and match with what’s in season or in your fridge.
- Make it Vegan: Swap honey for maple syrup or brown sugar to keep the recipe completely plant-based without losing sweetness.
- Add Heat: For a spicier version, stir in sriracha, chili paste, or crushed red pepper flakes to the sauce.
- Low-Carb Option: Serve over cauliflower rice or zucchini noodles instead of traditional rice or soba noodles.
- Meal Prep Friendly: This dish holds up well for quick lunches or dinners, making it a perfect choice for weekly meal prep.
Chef’s Secrets for Perfect Stir Fry
The secret to an excellent tofu stir fry lies in proper tofu preparation and cooking technique.
Always start by pressing the tofu to remove excess moisture, which ensures a crispy golden crust rather than a soft, soggy bite.
Lightly coating the tofu in cornstarch or arrowroot before pan-frying creates a delicate crunch that mimics deep-fried textures—without the extra oil.
Another tip is to avoid crowding the pan; cooking tofu in a single layer allows it to crisp evenly.
Finally, introduce garlic and ginger later in the cooking process to preserve their freshness and prevent bitterness, ensuring the aromatics enhance rather than overpower the dish.
Serving Suggestions for Best Enjoyment
This tofu stir fry shines when paired with a hearty grain or noodles.
For a classic approach, serve over steamed jasmine rice, brown rice, or nutty quinoa for added protein and fiber.
If you prefer noodles, soba or rice noodles complement the sesame soy flavors beautifully.
For a lighter, low-carb version, pair with cauliflower rice or spiralized zucchini noodles.
Add a sprinkle of toasted sesame seeds, sliced scallions, or a drizzle of sriracha for an extra finishing touch.
To make it a complete meal, consider serving alongside miso soup or a light cucumber salad.
Storage Tips to Keep Freshness
This stir fry is meal-prep friendly, but proper storage ensures the best results.
Allow the tofu and vegetables to cool to room temperature before transferring them to airtight containers.
Refrigerate for up to 4 days. For best texture, store the tofu separately from the sauce and rice so it stays crisp when reheated.
To reheat, warm gently in a skillet over medium heat with a splash of water or broth to loosen the sauce.
Avoid microwaving for too long, as it can make the tofu rubbery.
This dish can also be frozen for up to 2 months, but note that the vegetables may soften slightly after thawing.
Frequently Asked Questions
1. Can I use regular tofu instead of super-firm?
Yes! Firm or extra-firm tofu also works, but it will require more pressing to remove water.
Wrap the tofu block in a towel and press for at least 20 minutes before cubing. Super-firm tofu is preferred since it holds its shape and crisps up faster.
2. What other vegetables work in this stir fry?
The beauty of stir fry is its flexibility. Broccoli, green beans, mushrooms, zucchini, baby corn, and snap peas are all excellent swaps.
Just keep the cooking times in mind—softer vegetables like zucchini should be added later, while denser veggies like carrots need extra cooking time.
3. How do I make this recipe gluten-free?
Simply swap the soy sauce for tamari or coconut aminos. Both provide a rich umami flavor without gluten.
Double-check the vegetable broth label as well, since some brands may contain wheat-based additives.
4. Can I bake the tofu instead of pan-frying?
Absolutely. To bake, preheat the oven to 400°F (200°C). Arrange the cornstarch-coated tofu cubes on a parchment-lined baking sheet, spray lightly with oil, and bake for 25–30 minutes, flipping halfway through. The texture will be slightly firmer but still delicious.
5. Is this recipe good for meal prep?
Yes! This stir fry is excellent for meal prep because it reheats well and pairs easily with rice or noodles.
To maintain the best texture, store the tofu and sauce separately from the grains. When ready to eat, quickly reheat in a skillet to bring back some crispness.
