Tofu Vegetable Stir Fry

A Chinese tofu stir fry — deliciously simple to make in 10 mins.



Net Carbs:






Tofu Vegetable Stir Fry

By: George D Choy | Jan 2, 2019

This seasonings can easily be altered to any flavour, so you can change it from Chinese to whatever flavour you like. Tofu has a plain taste, so it will absorb and take on the the flavour of whatever sauces you add.

Similarly you can substitute the main vegetables (courgette, spinach and mushrooms) to whatever you have in the fridge.

Tofu Vegetable Stir Fry

Daily DRI targets: this recipe provides 248% of Vitamin A, 74% of Calcium, 43% of Folate, 41% of Vitamin C and 39% of your daily Iron requirements.



  • Serves: 1
  • Ready in 10 minutes
  • 1/2 block / 140g of medium firm tofu
  • 1 courgette (zucchini)
  • 1 large mushroom
  • 1 clove garlic
  • 1 teaspoon ginger
  • 1 onion
  • 1 spring onion / salad onion
  • 2 cups spinach


  • 1 Tablespoon soy sauce or tamari
  • 1 Tablespoon sesame oil
  • 1 Tablespoon hot chili sauce (optional)


Serve on brown rice?

This is a low calorie meal, so you could consider adding 1 cup of cooked brown rice for another 248 calories, making the meal 611 calories in total.

Step by Step Instructions

Step 1

Cut the tofu and courgette and mushroom into bite size pieces. Chop the onion, spring onion, ginger and garlic.

Step 2

Place the chopped ingredients into a non-stick wok or large pan. Add a little water for frying and cook on high heat.

Step 3

Stir for a couple of minutes until onions look mostly cooked. Then add the spinach.

Step 4

Add seasonings and stir. It’s ready to eat!

Did you make this recipe?

Do your part to encourage more people to go Vegan and enjoy the health benefits. Take a photo of your meal and include #VeTribe in your post, and tag us in your photo:

Facebook: @vetriber
Instagram: @vetriber