Healthy Meal Prep
Quick Tofu Stir-Fry Recipe

Quick Tofu Stir-Fry


Crumbled tofu, frozen vegetables, and black bean sauce are stir-fried together for a quick and easy dinner or lunch.


  • 1 tablespoon peanut oil
  • 8 ounces extra-firm tofu, drained and cubed
  • 2 spring onions, sliced
  • 1 (16 ounce) bag frozen stir-fry vegetables
  • ½ cup black bean sauce
  • ¼ cup vegetable broth


  1. Heat peanut oil in a wok over medium-high heat. Crumble the drained tofu and stir-fry until crispy, about 5 minutes. Remove tofu with a slotted spoon and drain on a paper towel.
  2. Add spring onions and frozen vegetables. Stir-fry until crisp and heated throughout, about 5 minutes. Remove from wok and add to the tofu.
  3. Pour black bean sauce and vegetable broth into the wok. Stir together and cook until sauce is hot and has thickened, 3 to 5 minutes. Return tofu and vegetables to the wok. Toss to coat. Serve hot.

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Nutritional Information

Quick Tofu Stir-Fry

Servings Per Recipe: 4
Calories: 149.5
% Daily Value *
protein: 16 %
carbohydrates: 5 %
exchange other carbs:
dietary fiber: 13 %
fat: 12 %
saturated fat: 6 %
vitamin a iu: 54 %
niacin equivalents: 17 %
vitamin b6: 9 %
vitamin c: 35 %
folate: 12 %
calcium: 26 %
iron: 26 %
magnesium: 19 %
potassium: 12 %
sodium: 21 %
thiamin: 5 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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