Quick Tofu and Pepper Stir-fry

If you are pressed for time on weeknights and need a 15-minute meal that is both healthy and delicious, then you are going to want to try this quick tofu and pepper stir-fry. This dish is so good and simple to make that I often serve it to my lunch guests on Sabbaths.

Why You’re Going to Love It

The secret to this dish is the sauce — and the onions. They create more of a gravy than a traditional stir-fry sauce, and while that might sound weird, believe me, it works! They provide just the right savoury element to the sweetness of the peppers, and perfectly seasons the tofu.

For the bell peppers, I like to use red, yellow, and orange for the sweetness and colour they add. It’s a vibrant dish that will brighten up any table!

In addition to their aesthetic appeal, bell peppers are very high in vitamin C, and a good source of vitamins A, B6, E, and folate.

To add protein and texture, use extra firm tofu, which I find holds up best in stir-fries so you don’t end up with crumbled tofu. If you’ve cooked with tofu before, then you know that it takes on the flavour of anything you cook it with, including this easy and delicious sauce. Aside from providing significant amounts of protein, tofu is an excellent source of iron, calcium, selenium, and manganese.

Now for the sauce. It includes only a few ingredients but really elevates the flavour of this dish. It’s comprised of nutritional yeast, gluten-free soy sauce, vegetarian chicken-style seasoning, garlic powder, and cornstarch for thickening. Simple, right? But sooo good!

What to Serve Tofu and Bell Pepper Stir-fry With

So what should you serve this dish with? I always make it with rice, but it would also be good with potatoes, or even as a topping for baked potatoes. Here are some suggestions:

• Rice – jasmine, brown, basmati, red, black, wild
• Quinoa
• Millet
• Potatoes – mashed, baked, diced
• Noodles – soba, udon, rice, ramen (these are my fave!), spaghetti
• Farro
• Bulgur
• Couscous
• Cauliflower rice
• Polenta

You can experiment, and please let me know in the comments what you come up with!

When Should I Serve this Dish?

My family typically eats this meal year-round, but it’s especially nice in the summer when we’d rather be outdoors than spending a lot of time in a hot kitchen. The bright colours are also perfect for a backyard patio setting.

This stir-fry is a quick and easy meal to whip up for guests, and can easily be served for lunch or dinner.

If you have a potluck to attend, this dish is sure to be a crowd pleaser. It’s vegan, gluten-free, keto-friendly, low fat, and low carb, so it’s suitable for a variety of dietary preferences.

Best of all, it takes only 15 minutes to prepare, making it an ideal dish when you are short on time.

Ingredients

Oil – choose one with a high smoke point. My go to is grapeseed, but sunflower and safflower are also good options

Onion – yellow or white work best in this recipe, and sliced into half moons

Bell Pepper – a combination of red, orange, and yellow sliced into strips lend sweetness and vibrancy to this stir fry

Extra Firm Tofu – cubed. Look for organic, non-GMO tofu. This is my favourite

Nutritional Yeast – gives a delicious umami flavour

Soy Sauce – if you’re gluten sensitive or cooking for people who may be, go with a gluten free soy sauce. Bragg’s Liquid Aminos is the one I always use

Vegan Chicken-Style Seasoning – you can find this in the health food store, or you can make your own

Garlic Powder – to add a little extra flavour

Cornstarch or Arrowroot Powder – to thicken the sauce

Water – to dilute the flavours a little and make the sauce go further

Tools You May Need

Large skillet – seasoned cast iron works well

Chef’s Knife

Cutting Board

Small mixing bowl

Whisk

How to Make Tofu and Bell Pepper Stir-fry

Start by making the sauce. Whisk the nutritional yeast, vegan chicken-style seasoning, cornstarch/arrowroot, garlic powder, soy sauce, and water in a small mixing bowl. Set aside.

Prep the rest of the ingredients – slice the onions into half-moons, slice the peppers into long, vertical strips, and chop tofu into 3/4 – 1″ cubes.

Preheat your skillet on medium-high heat. Make sure water evaporates on contact if you throw in a few drops in before adding the oil. This helps prevent sticking.

Once the oil is shimmering, add the tofu and fry until a light golden-brown colour, stirring now and then to brown all sides. Remove the tofu and set aside in a bowl.

If needed, add a little more oil before adding in the onions. Stir-fry for a minute.

Add the bell peppers and stir fry for another 3 – 5 minutes, depending on how soft you want your onions and peppers.

Once cooked to desired doneness, add the cooked tofu back into the pan and add your sauce. Stir until thickened. This should take less than a minute.

Serve with rice or your favourite side!

Notes

• If you don’t have tofu, you can use another protein such as seitan (not gluten-free), pre-soaked soy curls, or tempeh. Feel free to experiment!
• Vegan chicken-style seasoning can be substituted with vegetable boullion
• If you like a little spice, a fresh chili or 1/2 teaspoon of cayenne pepper can be added