RECIPE: Vegetable Stir-Fry with Tofu

Tofu and Vegetable Stir Fry

Sustainable Vegetable Stir-Fry with Tofu 


1 block of firm tofu, pressed and cubed 

2 tablespoons soy sauce or tamari 

2 tablespoons sesame oil 

2 cloves garlic, minced 

1 tablespoon grated ginger 

1 onion, sliced 

2 carrots, sliced 

1 bell pepper, sliced (any color) 

1 cup broccoli florets 

1 cup snow peas, trimmed 

1 zucchini, sliced 

2 tablespoons vegetable oil (for stir-frying) 

Cooked rice or quinoa, for serving 



1. In a bowl, combine the cubed tofu with soy sauce or tamari and 1 tablespoon of sesame oil. Allow the tofu to marinate for at least 15-20 minutes to absorb the flavors. 

2. In a small bowl, whisk together the minced garlic, grated ginger, and remaining 1 tablespoon of sesame oil. Set aside. 

3. Heat the vegetable oil in a large skillet or wok over medium-high heat. Add the sliced onion and carrots, and stir-fry for 2-3 minutes until they begin to soften. 

4. Add the bell pepper, broccoli florets, snow peas, and sliced zucchini to the skillet. Continue to stir-fry for an additional 5-7 minutes, or until the vegetables are tender-crisp. 

5. Push the vegetables to one side of the skillet, and add the marinated tofu to the empty space. Cook the tofu for 4-5 minutes, or until golden brown and crispy on all sides. 

6. Pour the prepared sauce over the vegetables and tofu in the skillet. Toss gently to coat everything evenly with the sauce. Remove from heat. 

7. Serve the sustainable vegetable stir-fry with tofu over cooked rice or quinoa. Garnish with sesame seeds or chopped green onions if desired. 

This recipe celebrates sustainability by highlighting plant-based ingredients and minimizing food waste. Tofu provides a nutritious and protein-rich alternative to meat, while a variety of colorful vegetables add flavor, texture, and essential nutrients. By choosing locally sourced and/or organic produce whenever possible, you can further reduce your environmental footprint and support sustainable farming practices. Enjoy this delicious and eco-friendly meal that’s as good for you as it is for the planet! 


Patricia Esparza, RDN is a Registered Dietitian with the YMCA of Metropolitan Dallas. She earned her Master’s degree in Human Nutrition from Viterbo University and is a Licensed Dietitian. Patricia has a wide variety of experience in clinical dietetics and public health nutrition. Her own journey with health and wellness, has fueled her passion for nutrition education to build healthier communities.