This easy spin on a traditional tofu stir fry is light, quick, and super flavorful. Here we are using broccoli and peppers as our veggies but you can swap them out for your favorites or whatever you have in the fridge! This tasty meal only takes 30-minutes to make so it is perfect for a quick mid-week meal prep or a hassle-free dinner when you are running low on time.
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What you need to know about this peanut tofu stir fry:
You can totally make it nut-free. If you don’t like nut butter or are allergic, simply omit it from the sauce recipe below. You’ll end up with a basic Asian-style sauce that will still taste awesome.
And if Asian-style sauces aren’t your thing – check out this post about different sauces and glazes you can make that would still go really well with this meal.
Of course, you can change up the veggies too. Other veggies that work in this meal are:
- zucchini
- kale or spinach
- green beans
- cauliflower
- sweet potato, butternut squash
- onion
- bok choy
- green onion
- asparagus
- brussels sprouts
Basically anything except tomatoes or cucumbers!
Related: 25 Easy Meal Prep Lunches For Beginner Home Cooks
Not into quinoa?
Rice, cauliflower rice, farro, pasta, or noodles would also work really well. Even sweet potato could work as starch in this meal!
Related: Discover New Meal Prep Ideas: Our Basic Formula For Delicious Recipes
How to drain Tofu:
You may ask, “do I need to drain my tofu?” and the short answer is yes. If you don’t it won’t get as nice and crispy when you cook it because there is too much liquid! Draining tofu doesn’t have to be an ordeal, you can simply put something on top of it for 20-30 minutes and that will do the trick (think a cookbook or heavy pot). Make sure to wrap the tofu in either cloth or paper towels so it isn’t touching those items directly. You can also use a tofu press like this one.
How to cook tofu stir fry with different proteins:
Not feeling tofu? You can also use tempeh or edamame as a vegan protein option for this meal.
Eat meat? Cut-up chicken, beef or deveined shrimp would make excellent protein options for this meal too. Keep the sauce the same and make sure to adjust the cooking times/method to fit the protein you choose!
Remember that quinoa and broccoli have plenty of protein in them too!
Related: Vegan Protein Sources For Delicious, Plant-Based Meals
Storage & reheating instructions:
This peanut tofu stir fry can last in the fridge for up to four days and it’s not freezer-friendly. It’s best to reheat it in the microwave or on the stove, or you can eat it cold!
Happy prepping 🙂
Check out these other vegetarian recipes:
- Meal Prep-Friendly Jackfruit Tacos With Elote
- Veggie Mac And Cheese With Cauliflower, Zucchini, And Bell Pepper
- Roasted Veggie Sandwiches | Meal Prep Friendly!
- Vegan Shepherd’s Pie With Lentils (Meal Prep-Friendly!)
- Vegetarian Quesadillas With Sweet Potato And Black Beans
You can find all our free recipes here!
Peanut Tofu Stir Fry With Broccoli, Peppers And Quinoa
Ingredients
- 14 oz package of firm tofu drained and cut into cubes
- 1 red bell pepper sliced into strips
- 1 large head broccoli chopped
- ¾ cup quinoa (1/4 cup = 1 serving)
- 1 tablespoon olive oil sub of your choice
- salt and pepper to taste
- 1 tablespoon soy sauce
- 1 clove garlic minced
- cooking spray
- 3/4 cup peanuts chopped, optional for garnish
Peanut sauce ingredients
- ¼ cup nut butter
- ¼ cup soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 2 teaspoon agave, maple syrup or honey add more if needed
- 2 teaspoon sriracha optional, add more if needed
- 1 clove garlic minced, or a dash of garlic powder
Instructions
- Preheat the oven to 400 F (200 C) and prepare a baking sheet with cooking spray. Then drain the tofu by placing the whole block of tofu on a plate, putting a paper towel on top, then something heavy on top to weigh it down.
- Cook the quinoa according to the package. When it’s done, put it directly in the meal prep containers.
- Prepare the sauce by combining all of the sauce ingredients well. Adjust ingredients to taste and set aside.
- Heat a skillet on medium heat and add the oil. Then add garlic, pepper, broccoli, salt, and pepper. Let it cook for five mins, stirring occasionally. Add a dash of soy sauce (1 tbsp) and cover the pan. Let it cook for five more minutes. Then remove the veggies from the pan and put them in your meal prep containers.
- Chop the tofu into cubes and toss in the peanut sauce. Add more oil to the same skillet you used for the veggies (still on medium heat). Then add the tofu to the skillet and save the rest of the sauce. (Make sure to use a slotted spoon because you don’t want extra sauce getting in the skillet, or else your tofu might come out soggy/watery).
- Cook the tofu for a few mins on each side. Use a spatula to flip them. It’s ok if some of the tofu sticks to the pan.
- After the tofu starts to look crispy, transfer to the baking sheet and bake for 10 mins.
- Add the tofu to your meal prep containers and drizzle the remaining peanut sauce on top.
elena lewis says
Thank you so much share this recipe!