Veggies and Tofu Stir-Fry - Conscious Cooking

Veggies and Tofu Stir-Fry

I love stir-fry, especially with tofu or tempeh in them. It’s so easy to make, healthy and super yummy, in my opinion. To be honest, it all depends on the sauce. And this sauce recipe is very flavourful. You should enjoy it.

What’s in the sauce?

Gluten-free tamari, brown rice vinegar, toasted sesame oil, local honey, and fresh garlic and ginger. That’s it. You mix all the ingredients together and you add the amount of sauce desired to the stir-fry when cooking.

If you don’t have tamari you can use soy sauce or shoyu, or coconut aminos if you prefer not using soy sauce.

Whats the difference between tamari, soy sauce,  shoyu and coconut aminos?

Tamari is made from fermented soy beans only so no wheat or gluten. It’s more balanced and less salty than soy sauce and its flavor is more complex, deeper, and richer.

Soy sauce is made from fermented soy beans and wheat so it does contain wheat and thereby is not gluten-free.

Nama Shoyu is a higher-end version of soy sauce. It’s a Japanese natural soy sauce made from soy beans and wheat. It has a more full-bodied flavor than commercial soy sauce and tastes less salty. It’s normally organic and made with higher quality ingredients. It’s raw and unpasteurized, and less salty and acidic than soy sauce.

Coconut aminos is a good replacement if you exclude soy from your diet. It’s made with raw, coconut tree sap, and sun-dried sea salt. It’s also gluten-free.

What kind of tofu should I use?

The best kind of tofu is organic and sprouted. Why? Because it’s more nutritious and easier to digest. It’s worth paying a little more to have this kind of tofu as it’s really healthier. I love tofu but it’s not something I recommend eating regularly. It’s more of a once every two week meal. Soy is just not a food you want to consume regularly for many reasons. I encourage you doing your own research. You can also read my article on soy here.

What I can say though is that fermented soy, I repeat, FERMENTED SOY, is good for you and the only type of soy you can eat with a peace of mind. That includes miso, tempeh, soy sauce and natto. And fermented tofu is good too.

It’s not something you can find everywhere but I commonly see it in grocery stores now so it’s getting more popular. Also, in most health food stores you should be able to find it.

You also want to get extra-firm tofu, otherwise it will be too soft and get destroyed in the pan.

What do I serve the stir-fry with?

I did cauliflower rice because it’s summer here and I like to eat lighter during summer. A good basmati brown rice or jasmine rice would work too, or some udon or soba noodles would be great too.

What veggies do I put in the stir-fry?

Anything you like, really. You can do carrots, zucchini, broccoli, snow peas, bell peppers, onions, mushrooms, bok choy, .. anything you like and in the quantity you like. You don’t necessarily need a recipe for that, really just use what you have in your fridge. That’s another reasons why stir-frys are great. The only thing you really need is the sauce recipe and that’s what you will have below.

Alright. Let’s jump to the recipe now. If you have any questions, comment in the section below!

Veggies and Tofu Stir-Fry

This vegetarian stir-fry is made with tofu and a mix of vegetables and is served over cauliflower rice although rice or noodles could be used. Garnish with cilantro and top with sesame seeds. If making for one or two persons, divide the sauce recipe by half.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Servings: 4


  • Stir-fry Sauce
  • 1/2 cup tamari or soy sauce
  • 1/4 cup brown rice wine vinegar or lime juice
  • 1/4 cup toasted sesame oil
  • 4 cloves garlic
  • 2 tablespoons fresh ginger
  • 2 tablespoons local honey
  • Stir-fry
  • 1-2 tablespoons sesame oil (not toasted)
  • 1 bloc organic extra-firm tofu
  • 4-6 cups mixed veggies (carrots, broccoli, snow peas, mushrooms, zucchini, bok choy, ..)
  • Diced cilantro, for garnish
  • Sesame seeds, for garnish
  • Cauliflower rice, or jasmine or basmati rice, or noodles, for serving


  • To make the stir-fry sauce, simply mix all ingredients together. Reserve.
  • Remove tofu from package and drain water. Place between paper or kitchen towels and put something heavy on top to drain as much water out as possible. Then, cut the tofu into small dice. Set aside.
  • In a large non-stick skillet, heat sesame oil over medium heat.
  • Add diced tofu and cook until the tofu has a golden color and look slightly crisp, about 5-8 minutes. Drain on paper towels and set aside.
  • Add an additional tablespoon of sesame oil to the skillet if needed, and add veggies. Cook on medium-high heat until cooked but not soggy, about 4-5 minutes.
  • Add some of the sauce and give it a stir. Now add the tofu back to the skillet and add more sauce to your liking. Reduce heat to low and let simmer for a few more minutes.
  • Turn off heat, serve tofu and veggies over rice or noodles and garnish with cilantro and sesame seeds.


If making for 1 or 2 persons, divide the sauce recipe by half.
Easy Mexican Casserole

Easy Mexican Casserole

This easy and quick to make Mexican casserole is super tasty. It's a crowd pleaser recipe, while being pretty healthy. Your children will love it. It takes 30 minutes to make - perfect weeknight meal. Makes great leftovers too. The casserole is made with red onion,...

Vegan Chocolate Banana Muffins

Vegan Chocolate Banana Muffins

These vegan banana chocolate muffins are healthy, nutritious, delicious, easy to make, and great for kids. I used mashed banana, coconut oil, nondairy milk, spelt flour, coconut sugar, cinnamon, rolled oats and mini vegan dark chocolate chips. If you rather use an...

Spring Minestrone

Spring Minestrone

Delicious light soup made with white navy beans, red potatoes, vegetables and fresh herbs, this Spring minestrone is light, nutritious and flavourful. If you wanted to add extra proteins, you could always add some cooked quinoa to the soup. Quinoa is a complete source...




  1. Pan-Seared Tofu with Homemade Peanut Sauce - Conscious Cooking - […] you like this recipe, you may also enjoy this Veggies and Tofu Stir-Fry recipe on my […]

Submit a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating