Tofu Stir Fry Over White Rice Recipe

Tofu stir fry over white rice is a simple, delicious, and nutritious meal that’s perfect for busy weeknights. Packed with crispy tofu, colorful vegetables, and a savory stir fry sauce, this dish is both satisfying and easy to prepare. Whether you’re a vegetarian, vegan, or just looking to add more plant-based meals to your diet, this tofu stir fry is a fantastic choice.

In this guide, we’ll go through the step-by-step process of making crispy tofu, perfectly cooked vegetables, and a flavorful sauce that brings everything together. Plus, we’ll share tips on customization, storage, and meal prep.

Why You’ll Love This Tofu Stir Fry Over White Rice Recipe

• Quick & Easy: Ready in under 30 minutes, making it perfect for busy days.
• Healthy & Nutritious: Packed with protein, fiber, and vitamins from fresh veggies.
• Customizable: Use any vegetables or sauce variations to suit your taste.
• Great for Meal Prep: Stores well for easy lunches and dinners throughout the week.
• Crispy Tofu: A simple technique ensures tofu is golden and crunchy on the outside.

Ingredients You’ll Need

For the Stir Fry:

• 1 block firm tofu (14 oz), drained and pressed
• 1 tablespoon vegetable oil (for frying)
• 1 bell pepper (red or green), sliced
• 1 medium carrot, sliced into thin rounds
• 1 cup broccoli florets
• ½ onion, thinly sliced
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, grated

For the Stir Fry Sauce:

• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon honey (or maple syrup for vegan option)
• ½ cup water
• 1 tablespoon cornstarch (optional, for thickening)

For the Rice:

• 1 cup white rice
• 2 cups water
• Pinch of salt

Step-by-Step Instructions

Step 1: Cook the Rice

1. In a medium saucepan, bring 2 cups of water and a pinch of salt to a boil.
2. Add 1 cup white rice, reduce the heat to low, and cover.
3. Let it simmer for 15-20 minutes until the rice is tender and the water is absorbed.
4. Remove from heat, fluff with a fork, and keep covered.

Step 2: Prepare the Tofu

To get crispy tofu, it’s essential to remove excess moisture.

1. Drain and press the tofu: Place the tofu between paper towels and press with a heavy object (like a plate or skillet) for 10-15 minutes.
2. Cut into cubes: Slice the tofu into 1-inch cubes for even frying.
3. Heat the oil: In a large skillet or wok, heat 1 tablespoon vegetable oil over medium-high heat.
4. Cook until crispy: Add the tofu cubes and cook for 8-10 minutes, turning occasionally until all sides are golden brown.
5. Remove and set aside.

✅ For extra crispy tofu, toss the cubes in a little cornstarch before frying.

Step 3: Stir Fry the Vegetables

1. In the same skillet, add a little more oil if needed.
2. Sauté onions, bell peppers, carrots, and broccoli for 5-7 minutes, stirring occasionally.
3. Add garlic and ginger, and cook for 1-2 minutes, stirring constantly to prevent burning.

Step 4: Make the Stir Fry Sauce

1. In a small bowl, mix together soy sauce, rice vinegar, sesame oil, honey (or maple syrup), water, and cornstarch (if using).
2. Stir until the cornstarch is fully dissolved.

Step 5: Combine Everything

1. Return the crispy tofu to the pan with the vegetables.
2. Pour the stir fry sauce over everything.
3. Toss well and let it simmer for 2-3 minutes until the sauce thickens slightly and coats the tofu and vegetables.

Step 6: Serve & Garnish

1. Scoop a serving of white rice onto a plate or bowl.
2. Top with the tofu stir fry mixture.
3. Garnish with sesame seeds or chopped green onions for extra flavor.

Tips for the Best Tofu Stir Fry

✅ Press Your Tofu Properly – Removing excess water ensures crispy tofu that absorbs more flavor.

✅ Don’t Overcrowd the Pan – Fry tofu in a single layer so each cube gets golden brown.

✅ Stir Fry Veggies on High Heat – This keeps them tender-crisp instead of soggy.

✅ Use Cornstarch for a Thicker Sauce – If you like a glossy, thick sauce, mix cornstarch with water before adding it.

✅ Customize with Your Favorite Veggies – Try mushrooms, snap peas, baby corn, or zucchini.

Variations & Customizations

Make it Spicy:

• Add chili flakes, Sriracha, or red chili paste to the stir fry sauce.

Low-Carb Option:

• Swap white rice for cauliflower rice or zucchini noodles.

Make it Gluten-Free:

• Use tamari instead of soy sauce.

Add More Protein:

• Toss in edamame, chickpeas, or cashews for extra protein and crunch.

Storage & Meal Prep Tips

🥡 Refrigeration: Store leftovers in an airtight container for up to 4 days.

🔥 Reheating: Microwave for 1-2 minutes or stir fry in a pan over medium heat until warm.

❄️ Freezing: Freeze tofu stir fry (without rice) for up to 2 months. Thaw and reheat before serving.

Frequently Asked Questions

1. Can I Bake the Tofu Instead of Frying?

Yes! Bake at 400°F (200°C) for 25-30 minutes, flipping halfway through for even crispiness.

2. Can I Use Brown Rice Instead of White Rice?

Absolutely! Just adjust the cooking time as brown rice takes 35-40 minutes to cook.

3. What’s the Best Oil for Stir Fry?

Use vegetable oil, sesame oil, avocado oil, or peanut oil for the best results.

4. Can I Make This Without Oil?

Yes! Air-fry or bake the tofu, and stir fry veggies with a little vegetable broth instead of oil.

Conclusion

This Tofu Stir Fry over White Rice is a delicious, easy-to-make meal that’s perfect for any occasion. With crispy tofu, crunchy vegetables, and a flavorful stir fry sauce, it’s a healthy, satisfying dish that even non-vegetarians will love.

Whether you’re meal prepping or cooking dinner for the family, this recipe is sure to be a hit! Give it a try and customize it with your favorite ingredients.

🍽️ What’s your favorite way to enjoy tofu stir fry? Let us know in the comments! 👇

Tofu Stir Fry Over White Rice Recipe

This Tofu Stir Fry over White Rice is a delicious, quick, and healthy meal that’s packed with flavor and nutrients. It’s made with crispy, golden tofu and a variety of colorful vegetables, all tossed in a savory stir fry sauce. Served over soft, fluffy white rice, this dish is perfect for a weeknight dinner or meal prep.

Print Recipe Pin Recipe

Course Main Course

Cuisine Asian-inspired

Equipment

• Large skillet or wok
• Medium saucepan
• Knife and Cutting Board
• Stirring spoon
• Small bowl (for sauce)
• Serving bowls

Ingredients

  

• For the Stir Fry:
• 1 block firm tofu 14 oz, drained and pressed
• 1 tablespoon vegetable oil for frying
• 1 bell pepper red or green, sliced
• 1 medium carrot sliced into thin rounds
• 1 cup broccoli florets
• 1/2 onion thinly sliced
• 2 cloves garlic minced
• 1 tablespoon fresh ginger grated
• 2 tablespoons soy sauce or tamari for gluten-free
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon honey or maple syrup optional for sweetness
• 1/2 cup water
• 1 tablespoon cornstarch optional, for thickening the sauce
• For the Rice:
• 1 cup white rice
• 2 cups water
• Pinch of salt

Instructions

 

• Prepare the Rice:
• In a medium saucepan, bring 2 cups of water and a pinch of salt to a boil. Add the rice, reduce the heat to low, and cover.
• Let it simmer for about 15-20 minutes, or until the rice is tender and the water has been absorbed. Remove from heat and fluff with a fork.
• Prepare the Tofu:
• While the rice is cooking, drain and press the tofu to remove excess moisture. Cut the tofu into 1-inch cubes.
• Heat a tablespoon of vegetable oil in a large skillet or wok over medium-high heat.
• Add the tofu cubes and cook, stirring occasionally, until golden brown and crispy on all sides (about 8-10 minutes). Once cooked, remove tofu from the pan and set aside.
• Prepare the Vegetables:
• In the same skillet or wok, add a bit more oil if needed. Sauté the onions, bell pepper, carrot, and broccoli for about 5-7 minutes, until they begin to soften but still have some crunch.
• Add the garlic and ginger, and cook for an additional 1-2 minutes, stirring constantly to prevent burning.
• Make the Stir Fry Sauce:
• In a small bowl, combine the soy sauce, rice vinegar, sesame oil, honey/maple syrup (if using), water, and cornstarch (if you prefer a thicker sauce). Stir until the cornstarch is dissolved.
• Combine Tofu and Vegetables:
• Add the crispy tofu back into the skillet with the vegetables.
• Pour the stir fry sauce over the tofu and vegetables, and toss everything together until evenly coated.
• Let the sauce simmer for 2-3 minutes, allowing it to thicken slightly and coat the tofu and vegetables.
• Serve:
• Scoop a serving of white rice onto a plate or bowl. Top with the tofu stir fry mixture.
• Garnish with sesame seeds or chopped green onions for extra flavor and presentation, if desired.

Video

Notes

Pressing the Tofu: Be sure to press the tofu to remove excess moisture before cooking. This helps it get crispy and prevents it from becoming soggy.
Vegetable Substitutes: Feel free to swap the veggies based on what you have. Mushrooms, snap peas, or baby corn are great additions or replacements.
Making it Spicy: For a spicy kick, add some chili flakes or a dash of sriracha sauce to the stir fry sauce.
Meal Prep: This dish stores well in the fridge for 3-4 days, making it a great option for meal prepping.
Crispy Tofu Tip: If you want extra crispy tofu, you can toss it in cornstarch before frying.
Enjoy this healthy, vibrant, and satisfying tofu stir fry over fluffy white rice!