Veggie Stir-Fry with Tofu & Soy Sauce
Most stir-fry recipes ask you to prep everything before the pan gets hot. This one runs in parallel — the rice simmers, the tofu soaks in soy sauce, and by the time both are ready, the actual stir-frying takes less than five minutes. Garlic and onion first, then the soy-glazed tofu for a sear, then two hundred and seven grams of vegetables tossed in just long enough to stay crisp.
Seven ingredients, one pan, and a plate with 586 kcal and 23 grams of protein from plants.
Most stir-fry recipes ask you to prep everything before the pan gets hot. This one runs in parallel — the rice simmers, the tofu soaks in soy sauce, and by the time both are ready, the actual stir-frying takes less than five minutes. Garlic and onion first, then the soy-glazed tofu for a sear, then two hundred and seven grams of vegetables tossed in just long enough to stay crisp.
Seven ingredients, one pan, and a plate with 586 kcal and 23 grams of protein from plants.
Ingredients
- brown rice 3 ounces
- tofu 3 ounces
- soy sauce 1.5 tablespoon
- onion 0.25
- garlic 1 clove
- olive oil 1 tablespoon
- mixed vegetables, Asian style 1.25 cup
Method
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Cook the rice according to package instructions.
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Press the tofu to remove excess moisture, then cut it into cubes. In a small bowl, marinate the tofu in soy sauce.
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Slice the onion and mince the garlic.
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Heat the oil in a skillet or wok over medium-high heat. Add the onion and garlic and sauté until fragrant. Add the tofu and cook for 5 minutes.
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Add the vegetables and stir-fry for a few minutes until they are cooked but still crisp. Season with salt and pepper to taste.
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Serve the veggie stir-fry over the cooked brown rice.
Press the tofu between clean towels for at least two minutes before cubing. The drier the surface, the more soy sauce it absorbs during the marinade — and dry tofu sears instead of steaming when it hits the hot pan.
Why This Works
Behind this recipe
Is 23 grams of protein enough for a dinner?
For most adults, 23 grams covers roughly half of a single meal’s protein needs if you spread intake across three meals — though the optimal amount per meal is still debated. FitChef has a full breakdown of the research on per-meal protein limits. If you need more from this plate, doubling the tofu to six ounces adds roughly another 23 grams without changing the cooking method.
Read the full evidence reviewWhy does the recipe say to press the tofu?
Tofu is packed in water. Pressing squeezes out that moisture, which does two things: it lets the tofu absorb the soy sauce marinade instead of diluting it, and it creates a drier surface that browns in the hot pan instead of steaming. Two minutes between clean towels is enough for firm tofu.
What vegetables are in Asian-style mixed vegetables?
Most frozen Asian-style mixes include broccoli, snap peas, water chestnuts, carrots, and baby corn, though brands vary. Any stir-fry-friendly vegetable works — the cooking time stays short either way. Fresh vegetables need slightly more attention to cut sizes so everything finishes at the same time.
