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Tofu & Vegetable Stir Fry

average rating is 3 out of 5, based on 150 votes

Discover a delectable harmony of flavors with our Low-carb Tofu & Vegetable Stir Fry! Packed with plant-based protein and a colorful array of veggies, this easy-to-make dish promises a healthy and satisfying culinary experience that's perfect for diabetics and those on the SOZA weight loss program.

Serving Suggestions/Tips:

Serve the stir fry over a bed of cauliflower rice or shirataki noodles for a complete low-carb meal.

Garnish with chopped green onions and a sprinkle of sesame seeds for added freshness and crunch.



Prep Time


Total Time







Low-carb High-protein Diabetic-friendly Tofu Vegetarian Vegan Gluten-free Plant-based Healthy Eating Nutritious Easy Recipe Quick Meal Stir Fry Colorful Veggies Low-calorie Low-sugar Diabetes-friendly Weight Loss-Friendly No Added Sugar


For the stir-fry:

  • 14 oz (400g) firm tofu, drained and cubed

  • 1 cup broccoli florets

  • 1 cup sliced bell peppers (use colorful ones)

  • 1 cup sliced zucchini

  • 1 cup sliced mushrooms

  • 2 cloves garlic, minced

  • 1 tablespoon grated ginger

  • 2 tablespoons low-sodium soy sauce

  • 1 tablespoon sesame oil (or olive oil)

  • 1 tablespoon rice vinegar

  • 1 tablespoon sesame seeds (optional)

  • Salt and pepper to taste

For the sauce:

  • 1/4 cup low-sodium soy sauce

  • 1 tablespoon rice vinegar

  • 1 teaspoon chili paste (adjust to your spice preference)

  • 1 teaspoon erythritol or stevia (or any preferred sugar substitute)


  1. In a small bowl, mix together the ingredients for the sauce: soy sauce, rice vinegar, chili paste, and sweetener. Set aside.

  2. In a non-stick skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat.

  3. Add the minced garlic and grated ginger to the skillet. Stir-fry for about 30 seconds until fragrant.

  4. Add the cubed tofu to the skillet and cook until lightly browned on all sides, about 5-7 minutes.

  5. Add the broccoli, bell peppers, zucchini, and mushrooms to the skillet. Stir-fry for an additional 5-7 minutes or until the vegetables are tender-crisp.

  6. Pour the sauce over the tofu and vegetables in the skillet. Toss everything together to coat the tofu and vegetables evenly with the sauce. Cook for another 1-2 minutes to let the flavors meld.

  7. Season with salt and pepper to taste. If you like, sprinkle sesame seeds over the stir-fry for extra flavor and crunch.

  8. Divide the tofu and vegetable stir-fry into two servings and serve immediately.


average rating is 3 out of 5, based on 150 votes, recipe ratings

98% would recommend

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