Vegan Tofu Stir Fry Recipe {LOW CALORIE}

Vegan Tofu Stir Fry Recipe

This Vegan Tofu Stir Fry Recipe is just 195 calories and has over 11 grams of protein!

Along with a tofu and vegetable stir fry recipe, you’ll find a homemade marinade for tofu stir fry that’s easy and delicious… and low calorie!

Vegan Tofu Stir Fry Recipe

The tofu stir fry sauce is vegan and has gluten-free modifications as well. So everyone can enjoy this tofu stir fry easy recipe.

Tofu stir fry vegetarian and vegan recipes are great for meatless Mondays. They also help save money, and time. So even if you’re not a vegan on vegetarian… you’ll love recipes with tofu for many reasons.

This Vegan Tofu Stir Fry Recipe is just 195 calories and has over 11 grams of protein!

Vegan Tofu Stir Fry Recipe

These easy tofu recipes are made easier with the help of this article!

Below you’ll find a shopping list, printable recipe card, low calorie cooking tips and more. These sections help make tofu recipes easy and more approachable.

Vegan Tofu Stir Fry Recipe

This crispy tofu stir fry is easy and yummy… These sections will help you save time and effort, making tofu recipes simple.

What You’ll Find in this Article:

  • Ingredients in Tofu Stir Fry with Vegetables (shopping list!)
  • How to Cook Tofu Stir Fry Recipes
  • Vegan Tofu Stir Fry Recipe (recipe card!)
  • Nutrition and Calories in Tofu Stir Fry Vegetables Recipes

Helpful Tip for Shopping: Take a screenshot of the shopping list to your phone. This way you have it at your fingertips the next time you go grocery shopping.

Recipe Card Uses: You can email yourself this recipe card so you can easily search for it (I have a folder in email just for recipes!) Or print it so you have it handy, and can make notes. You can even pin this tofu stir fry vegan recipe to Pintrest so it is safely stored for you.

Up next, a shopping list for vegan tofu stir fry recipes…

Ingredients in Tofu Stir Fry with Vegetables

It’s easy to make a low calorie tofu stir fry recipe. Especially when you have these low calorie cooking tips.

You can use these low calorie cooking tips for all your favorite stir fry recipes!

Low Calorie Tips to Making Tofu with Vegetable Recipes:

  • Olive oil spray… instead of soaking the veggies and tofu in oil, use a fine mist! Olive oil spray will help you save lots of fat and 100’s of calories!
  • Fresh Ginger and Garlic… fresh makes all the difference! If you want a great tasting, low calorie tofu recipe, make sure to get fresh ginger and garlic for this stir fry recipe!
  • LOTS of Veggies… no matter what veggie combo you choose (if you have a Trader Joes you can get the stir fry packet!) you want to add LOTS of veggies to this low calorie stir fry recipe… so you can have more of it for less calories!
Vegan Tofu Stir Fry Recipe

Shopping List for Tofu Stir Fry Recipes:

  • Extra firm tofu
  • Low-sodium soy sauce or gluten free Tamari
  • Maple syrup
  • Light brown sugar
  • Rice vinegar
  • Toasted sesame oil
  • Fresh ginger 
  • Garlic 
  • Cornstarch
  • Olive oil spray
  • Bell peppers
  • Red onion 
  • Green beans
  • Carrots
  • Pepper
  • Kale 
  • Green onions 
  • Sesame seeds

Special Tip: You can find all the measurements in the recipe card below. There you can choose how many servings of tofu for stir fry you want to make, and it will do all the measurement math for you! All of the ingredients for this healthy tofu stir from marinade and veggies can be doubled or tripled with the click of a button.

Up next, how to make veggie tofu stir fry recipes healthy…

How to Cook Tofu Stir Fry Recipes

As I noted above, you can use any combo of veggies you like… and with that said, any pan, knife, cutting board, and spatula will work. These are just some of our favorites.

Equipment for Making Stir Fry Tofu and Veggies:

Vegan Tofu Stir Fry Recipe

How to Make Tofu with Stir Fry Vegetables:

  1. Slice the tofu into 1 inch cubes and add to the paper towel lined plate.
  2. Cover the tofu with the towel, and place a heavy plate or pan atop the tofu. This will help drain out some of the moisture. Let sit for 10 minutes or all day in the fridge.
  3. To a medium bowl, combine the soy sauce, water, maple syrup, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch. Set aside. 
  4. Heat a skillet over medium-high heat, and spray with olive oil. 
  5. Add the tofu, bell peppers, onions, green beans, and carrots to the pan. Sprinkle with pepper and cook for 9 minutes until the veggies start to soften.
  6. Add the kale and cook for 2-5 minutes until it starts to wilt.
  7. Pour in the sauce to the veggies and continue to cook for an additional 1 minute until thickened.
  8. Top with green onions and sesame seeds.

Special Tip: You can find these directions, along with measurements, nutrition and more in the sharable recipe card in the next section!

Up next, a sharable recipe card for stir fry vegetables with tofu…

Vegan Tofu Stir Fry Recipe

This vegan tofu stir fry recipe is just 195 calories for 2 cups… that’s a HUGE serving!

You can serve this low calorie stir fry recipe over rice, over cauliflower rice, alone, in a wrap, over a salad… the possibilities are endless!

Vegan Tofu Stir Fry Recipe

Tofu Stir Fry Vegetables Recipe {JUST 195 CALORIES}

Lose Weight By Eating
This low calorie vegan tofu stir fry recipe is easy and delcious.
Vegan tofu stir fry is wonderful over rice, or served alone… However you serve this tofu stir fry vegetables recipe, you'll love it!
5 from 2 votes
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
Course dinner
Cuisine Chinese
Servings 4 servings
Calories 195 kcal

Ingredients
  

  • 1 block (12-15 ounces) extra firm tofu
  • 1/4 cup low-sodium soy sauce or gluten free Tamari
  • 1/4 cup water
  • 1 1/2 tablespoon maple syrup
  • 1 tablespoon packed light brown sugar
  • 1 tablespoon rice vinegar
  • 1/4 teaspoon toasted sesame oil
  • 2 teaspoons fresh ginger grated or minced
  • 2 cloves of garlic grated or minced
  • 2 teaspoons cornstarch
  • Olive oil spray
  • 2 bell peppers sliced into strips
  • 1 red onion sliced
  • 1 cup green beans
  • 2 carrots peeled and sliced into strips
  • 1/8 teaspoon pepper
  • 3 cups kale sliced
  • 2 green onions sliced
  • 1 teaspoon sesame seeds

Instructions
 

  • Slice the tofu into 1 inch cubes and add to the paper towel lined plate.
  • Cover the tofu with the towel, and place a heavy plate or pan atop the tofu. This will help drain out some of the moisture. Let sit for 10 minutes or all day in the fridge.
  • To a medium bowl, combine the soy sauce, water, maple syrup, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch. Set aside.
  • Heat a skillet over medium-high heat, and spray with olive oil.
  • Add the tofu, bell peppers, onions, green beans, and carrots to the pan. Sprinkle with pepper and cook for 9 minutes until the veggies start to soften.
  • Add the kale and cook for 2-5 minutes until it starts to wilt.
  • Pour in the sauce to the veggies and continue to cook for an additional 1 minute until thickened.
  • Top with green onions and sesame seeds.

Nutrition

Serving: 2cupsCalories: 195kcalCarbohydrates: 30.8gProtein: 11.6gFat: 4.7gSaturated Fat: 0.9gCholesterol: 0mgSodium: 940mgPotassium: 738mgFiber: 5gSugar: 15.3gCalcium: 292mgIron: 3mg
Keyword dinner, stir fry, teriyaki, vegan, vegetarian
Tried this recipe?Let us know how it was!

Up next, nutrition and calories in easy tofu stir fry recipes…

Nutrition and Calories in Tofu Stir Fry Vegetables Recipes

Thanks to our low calorie cooking tips (in the “Ingredients” section above) we were able to cut 100’s of calories and lots of fat from this vegan stir fry recipe.

Make sure to see below for more low calorie vegan recipes… keep scrolling!!

Vegan Tofu Stir Fry Recipe

What to Read Next:

Lose Weight By Eating Cookbooks

Pin this Recipe to Pintrest:

Vegan Tofu Stir Fry Recipe

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