Tofu and vegetable stir-fry
Crisp-fried tofu with broccoli, peppers and soy sauce — with rice, in 30 minutes.
- Time
- 30 min
- Effort:
- easy
- Origin
- Everyday cooking
- Season
- all year
- vegan
- vegetarian
- quick
- light
- everyday
Ingredients for 4 portions
400 gfirm tofu
1broccoli
1bell peppers
2carrots
3spring onions
2 clove(s)garlic
20 gginger
4 tbspsoy sauce
2 tbspcornflour
300 grice
4 tbsprapeseed oil
1 tsphoney · or syrup
The ingredients land on the shopping list as soon as the dish is in the week.
Possible allergens
Derived from the ingredients as they are typically composed.
- Cereals containing gluten
- Soya
Please check allergens and intolerances yourself — on the packaging, at the bakery, at the butcher's. Recipes change, and a list like this cannot take responsibility for that.
Nutrition per portion
Estimates computed from the ingredient list — with 4 portions per recipe.
| Energy | 582 kcal |
|---|---|
| Protein | 28.1 g |
| Fat | 17.3 g |
| Carbohydrates | 72.8 g |
| of which sugar | 9.2 g |
| Fibre | 10.1 g |
| Salt | 1.9 g |
Computed with raw ingredients as bought. Cooking losses, peel, trimmings and what stays on the plate are not accounted for. Own dishes and ingredients “to taste” have no values.
Source: Max Rubner-Institut (2025), Bundeslebensmittelschlüssel (BLS) version 4.0, CC BY 4.0. The mapping of ingredients to BLS foods and the piece weights are the operator's own.
Estimates, not lab values — not a basis for medically prescribed meal plans.
Method
- 1
Cook the rice. Press the tofu dry, dice, toss in cornflour.
- 2
Fry the tofu in hot oil until crisp all over, remove.
- 3
Stir-fry the broccoli florets, pepper and carrot strips for 4 minutes, add the garlic and ginger.
- 4
Return the tofu, deglaze with soy sauce and honey, fold in the spring onions, serve with rice.