Easy Tofu Vegetable Stir Fry Recipe

Easy tofu vegetable stir fry recipe. Also, spicy tofu vegetable stir fry option. The best tofu vegetable stir fry recipe options I’ve found.

Spices for stir fry

  • a small red onion
  • 1 clove of garlic
  • a tablespoon of grated ginger
  • teaspoon of turmeric
  • salt and pepper   to taste,
  • olive oil for stir fry
  • Cayenne pepper or chili flakes
  • Sesame oil… few dashes

More spices for stir fry sauce

  • a tablespoon of mirin and tamari (soy)
  • Sesame oil sprinkle

Be careful with the brand of mirin that you buy, as it can contain corn syrup

Stir Fry With Tofu Vegetables & Served With Quinoa spices

By the way, I’m big on using Australian made organic olive oil. You can see it on the top right of the picture. It’s expensive, but I think worthwhile… especially if you read up on the scandals with olive oil in some other countries.

Other ingredients for Stir Fry With Tofu, Vegetables, & Served With Quinoa

  • 200 grams of firm, white tofu (half a block)
  • pepper to your taste
  • 3 mini bok choy
  • 3 large mushrooms, finely sliced
  • one large carrot, finely sliced
  • 3 cups of baby spinach leaves
  • one larger head of broccoli, finely cut
  • one cup of uncooked quinoa
  • 1 fresh red capsicum chopped finely
  • 1 medium to large cob of fresh corn
  • desert spoon of corn flour, mixed in a third of a cup of water.
Stir Fry With Tofu Vegetables & Served With Quinoa INGREDIENTS

Easy tofu vegetable stir fry recipe ingredients

Cooking quinoa for your easy tofu vegetable stir fry recipe

  • Start by cooking the quinoa.
  • Cook it just as if it were white rice.
  • So, put it in a saucepan and cover with water to the depth of a finger laid across the top of quinoa in the saucepan
  • Then, bring it to the boil & then turn down to a very low simmer
  • Takes about 15 minutes
  • It’s done when it fluffs up and dries out so it not wet and watery.
cooking quinoa

Cooked quinoa to the point where it fluffs up, but is soft, and a bit crunchy (but not hard in any way).

How to stir fry vegetables and tofu

  • heat wok, add olive oil
  • saute garlic, onions, turmeric, ginger in wok
  • add carrots and capsicum
  • stir well
  • add mushrooms… keep stirring
  • add capsicum,  broccoli, bok choy, and spinach
  •  add the cooked-marinated tofu… see below
  • add a small amount of water mixed with cornflower
  • salt and pepper to taste
  • turn off the heat and add a dash of sesame oil


You can chop the blocks quite finely. This is better for marinating and easier to digest.

Fry the tofu in a pan with a little olive oil. When cooked, coat with mirin and tamari and stir well.

Final dish: easy tofu vegetable stir fry recipe

Stir Fry With Tofu Vegetables & Served With Quinoa

Stir Fry With Tofu Vegetables & Served With Quinoa

Recipes Extra tips and comments

  • Tofu is filling, and nutritious.
  • For a more spicy version, add chilli flakes
  • Serve with quinoa

Lunch is served

Stir Fry With Tofu Vegetables & Served With Quinoa DISH

Can also easily be a more spicy version. Add more chili flames if you want to experiment a little. 

Some new, recipes I’ve learnt

Please let me know if you also like this recipe. You can comment below.

Plus, please contact me with any recipes you’d like to share with me, or with others in our Flametree Yoga Studio community.

By the way, I learnt or refined many of my recipes from in the free cooking classes included in Flametree’s Bali yoga retreats.

At one of the retreats, we were also fortunate to see the ceremony I photographed below.

Balinese ceremony we attended right after cooking class at the recent retreat.

Bali retreat dancers

At the retreat, we also saw great dancers by several age groups. Notice the proud mums on the sidelines!  See many more great picture of our Bali retreat, plus check out the 5 high value package.


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