The 10-Minute Meal You’ll Actually Feel Good About
It’s 7:13pm. You’re tired, mildly hungry, and vaguely considering eating toast again… until you remember this Tofu & Vegetable Stir-Fry exists.
Quick, colourful, and anti-inflammatory enough to make your dietitian proud, this freezer-powered weeknight win is packed with antioxidants, plant-based protein, and the kind of crunch that says, “I totally meant to eat vegetables today.”
❤️ Why You’ll Love It
This one-pan wonder is for those nights when your motivation has left the chat but your standards haven’t. It’s warm, quick, and has just enough texture and flavour to satisfy the “real meal” craving without turning your kitchen into a crime scene.
Plus, it’s 100% customisable, dirt-cheap, and won’t leave you with three rogue carrot ends and a half-used cabbage.
🥢 Ingredients (Serves 1)
- 100g firm tofu, cubed
- 1 cup frozen stir-fry veggies (anything with capsicum, broccoli, or snow peas is a winner)
- 1 tsp sesame oil
- 1 tsp soy sauce (low-sodium if you’ve got it)
- Optional: chilli flakes, fresh ginger, or sesame seeds for garnish
🔥 Method
- Heat sesame oil in a pan over medium-high heat. Add tofu cubes and sauté for 4–5 minutes until golden on all sides and mildly irresistible.
- Toss in the frozen veggies and stir-fry for 3–5 minutes until heated through but still snappy. We’re not making mush here.
- Add soy sauce and stir to coat everything evenly.
- Plate up, sprinkle on any optional extras, and enjoy while congratulating yourself on not ordering takeaway.
💡 Handy Hints
- Crispy tofu pro tip: Pat tofu dry before frying. Moisture = mush. Dry = golden goodness.
- No sesame oil? Use olive or canola oil, then finish with a drop of sesame oil for that toasty flavour.
- Want more volume? Serve it over brown rice, noodles, or even microwave quinoa.
💪 Nutritional Benefits (AKA Plant-Based Power)
- Tofu: A great source of complete plant protein, iron, and calcium. It’s also easy to digest and friendly to your gut.
- Frozen veggies: Locked-in nutrients, including immune-boosting vitamin C, beta-carotene, and fibre—without the chopping.
- Sesame oil: Contains healthy fats and that glorious nutty aroma that tricks your brain into thinking you cooked something fancy.
- Soy sauce: A little goes a long way for umami and sodium balance.
🔄 Twists & Substitutions
- Add spice: A pinch of chilli flakes or a splash of sriracha takes this to weeknight legend status.
- Switch the veg: Use fresh veggies if you’ve got them—just stir-fry a bit longer.
- Protein swap: Sub in tempeh, cooked chicken, or even a scrambled egg if tofu’s not your thing.
- For two? Double everything—just don’t crowd the pan or you’ll end up steaming instead of frying.
📣 Stir-Fry Success? Show Some Love!
If this freezer-to-frying-pan hero saved your night, we’d love to hear it!
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💬 Comment with your fave stir-fry additions (are you a peanut butter stir-in person? We see you.)
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