When the garden is brimming with zucchini and the air hums with summer warmth, nothing feels more right than cooking up something fast, fresh, and nourishing. That’s where this zucchini stir fry with tofu shines—a dish that captures the spirit of seasonal abundance while remaining wonderfully simple.

This recipe became a staple in my kitchen one late July evening. I’d just returned from a local farmer’s market, arms filled with vibrant zucchini, bell peppers in every shade of sunset, and fragrant bunches of fresh herbs. The plan was to whip up something light but satisfying. I pulled out tofu, garlic, and a few pantry staples and threw everything into a hot pan. The aroma of sizzling shallots and sesame oil filled the room, and by the time the zucchini softened and the tofu browned, I knew I’d created something special.

What makes this dish even more dear is how it’s evolved into a go-to comfort meal for me and my family. It’s quick enough for a weeknight dinner but hearty and flavorful enough to serve guests. Whether you’re vegan or just looking to enjoy more plant-based meals, this stir fry offers a delicious way to make use of summer’s best produce without sacrificing flavor.

Why You’ll Love This Recipe

• Perfect for busy weeknights – Ready in just 25 minutes.
• Fresh and healthy – Packed with fiber, vitamins, and plant-based protein.
• Naturally vegan and gluten-free – When you use tamari instead of soy sauce.
• Customizable – Add your favorite veggies or swap tofu for tempeh.
• Meal-prep friendly – Makes great leftovers.

INGREDIENTS YOU’LL NEED:

• 1 block firm or extra-firm tofu
• Avocado oil spray (or other cooking oil)
• 1 small shallot, thinly sliced
• 4 cloves garlic, minced
• 2 medium zucchinis, sliced into half-moons
• 2 medium carrots, thinly sliced
• 1 red bell pepper, chopped
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 teaspoon cornstarch (optional)
• Salt and pepper, to taste
• Cooked rice or noodles, for serving

HOW TO MAKE ZUCCHINI STIR FRY WITH TOFU

A Stir Fry for Every Skill Level

This zucchini stir fry with tofu is one of those recipes that welcomes beginners and seasoned cooks alike. Even if you’ve never stir-fried tofu before, this step-by-step guide will have you sizzling like a pro.

STEP-BY-STEP INSTRUCTIONS:

Step 1: Prepare the tofu
Begin by pressing the tofu for 10–15 minutes to remove excess moisture. This helps achieve a golden, crispy texture when frying.

Step 2: Sear the tofu
Cut the tofu into bite-sized cubes. Heat a non-stick skillet over medium heat and spray with oil. Add tofu and cook each side until golden brown. Remove from skillet and set aside.

Step 3: Cook aromatics
In the same skillet, add more oil if needed. Toss in the sliced shallot and minced garlic. Stir for 1–2 minutes until fragrant but not browned.

Step 4: Add the vegetables
Add zucchini, carrots, and red bell pepper to the skillet. Stir-fry for about 5–7 minutes, or until the veggies are tender-crisp.

Step 5: Mix the sauce
In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, and cornstarch (if using). This sauce will coat the veggies and tofu beautifully.

Step 6: Combine and serve
Return the tofu to the skillet and pour in the sauce. Stir everything together until evenly coated and the sauce has thickened slightly. Season to taste and serve hot over rice or noodles.

HELPFUL TIPS:

• Pressing tofu is crucial for that satisfying crispiness. Use a tofu press or wrap it in a towel and place something heavy on top.
• Don’t overcook the zucchini—you want it slightly tender but still bright and fresh.
• Double the sauce if you prefer a saucier stir fry, especially when serving with rice or noodles.
• Add a crunchy garnish like chopped peanuts or sesame seeds for extra texture.

DETAILS:

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Total Time: 25 minutes
• Yield: 4 servings
• Category: Main Course
• Method: Stir-Fry
• Cuisine: Asian-Inspired
• Diet: Vegan, Gluten-Free

NOTES:

• You can swap tofu with tempeh or even chickpeas for a different protein.
• If you’re meal prepping, divide the stir fry into containers with brown rice or soba noodles.
• For a flavor boost, drizzle with a bit of chili oil or sriracha just before serving.

NUTRITIONAL INFORMATION (Per Serving):

• Calories: ~250
• Protein: 15g
• Fat: 12g
• Carbohydrates: 20g
• Fiber: 5g
• Sugar: 5g
• Sodium: 480mg

FREQUENTLY ASKED QUESTIONS:

How do you cook tofu in a skillet?
To cook tofu in a skillet, heat a tablespoon of oil over medium-high heat, then add cubed tofu. Cook for 5–8 minutes, turning occasionally, until golden and crispy on all sides. Remove and set aside for stir-frying or serving.

How to stir fry zucchini & tofu?
Start by pan-frying tofu cubes until golden. Remove and stir-fry sliced zucchini and scallions in the same pan until tender-crisp. Return the tofu, add your favorite sauce—savory, sweet, or spicy—and stir everything together until heated through.

How do you make a zucchini stir fry?
Sauté sliced zucchini and red bell pepper in a bit of oil until lightly browned. Add tofu and a simple garlic-ginger soy sauce. Cook until everything is well coated and hot. Serve over rice or noodles for a quick, tasty meal.

What makes this zucchini stir-fry savory?
The savory flavor comes from a garlic-ginger sauce combined with sautéed zucchini, red bell pepper, and tofu. The umami-rich sauce ties everything together, creating a balanced and satisfying stir-fry that’s both vegetarian and gluten-free.

How do you make a stir fry with tofu?
Pan-fry tofu until crispy, then set it aside. In the same pan, stir-fry garlic, onion, and zucchini with a splash of oil until tender. Return the tofu and toss with your favorite stir-fry sauce. Serve hot with rice or noodles.

What vegetables are used in the zucchini stir fry?
Common veggies in zucchini stir-fry include zucchini, red bell pepper, and sometimes scallions or onions. These pair well with tofu and a garlic-ginger sauce, making for a flavorful and colorful vegetarian dish

STORAGE INSTRUCTIONS:

Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet over medium heat for best texture, or use the microwave if short on time.

Related Recipes:

If you liked this recipe, you’ll definitely enjoy these other cheesy (or cheesy-feeling) delights:

• Shrimp and Pepper Stir-Fry: A Quick and Flavorful Meal
• Pineapple Chicken Stir-Fry
• Teriyaki Chicken Stir Fry: A Cozy, Flavor-Packed Favorite
• Beef Stir Fry with Vegetables

CONCLUSION:

This zucchini stir fry with tofu is more than just a quick dinner—it’s a celebration of color, flavor, and the beauty of plant-based cooking. Whether you’re new to stir fries or a long-time tofu fan, this recipe is one you’ll keep returning to all summer long. Enjoy every bite, and don’t forget to share the joy with someone you love.

Print