Crispy Tofu and Vegetable Stir Fry

Crispy Tofu and Vegetable Stir Fry


Tofu is high in protein and contains all of the essential amino acids your body needs. It also provides fats, carbs, and a wide variety of vitamins and minerals. When shopping for tofu, look for organic, Non-Gmo tofu.

There’s a lot of debate whether or not tofu is safe and healthy because it contains anti-nutrients. However, I say the good benefits outweigh the bad, and if you eat it moderately as part of a vegetable heavy, balanced diet, then there’s room for delicious, crispy tofu.


Crispy Tofu and Vegetable Stir Fry

Prep Time15 mins
Cook Time30 mins
Course: Lunch, Main Course
Keyword: plant based, vegetarian
Servings: 4


  • 1 head of broccoli
  • 1 yellow pepper
  • 8-12 oz. frozen peas
  • 3 cups red cabbage
  • 14 oz. extra firm tofu
  • 4 cloves garlic
  • 1/3 red onion
  • 1 tablespoon avocado oil
  • 1 1/2 cups brown rice


  • 1 tablespoon yellowbird sriracha
  • 3/4 cup toasted sesame oil
  • 1/2 cup liquid aminos
  • 2 tablespoons maple syrup


  • Cook the rice.
  • Chop your vegetables into desired pieces and rinse.
  • Add the onion , garlic. and yellow pepper to a saute pan with the avocado oil, and warm on low/medium heat until fragrant, about 5 minutes.
  • Next add the red cabbage to the pan and cover and cook for 5 minutes on medium heat.
  • Next add the broccoli and the peas and cover and cook for 10 minutes on medium.
  • Add about 1 tablespoon each of liquid aminos and sesame oil and toss. Taste and add more if needed.

For the sauce:

  • Add the sriracha, sesame oil, maple syrup and liquid aminos to a mixing bowl and whisk until it emulsifies a bit.


  • Dry the tofu by patting it with a clean towel.
  • Chop the tofu into desired size and cook in the air fryer. I start with 6 minutes at 390 degrees and cook in 6 minute intervals until it crisps.
  • When the tofu is cooke, toss the tofu in the sauce until coated.
  • Serve the tofu over the veggies and rice. Use any remaining sauce for the dish.
  • Enjoy and message me with any questions.
  • Share your creation on your feed or stories and tag @wellthymel so I can see your version of this yummy dish.
Crispy Tofu and Vegetable Stir Fry
Hi, I'm Melissa

Hi, I'm Melissa

Holistic Health Coach

 I help women feel good about food and their bodies without the constant battle of dieting. Your body wants you to feel good and is your best health advocate. Let's hang out and discover how to be well without dieting ever again. Thanks for being here!

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