Simple Oil-Free Veggie Stir Fry

5 from 2 votes

This quick and easy oil-free stir fry is loaded with veggies - we're talking about 2 cups per serving! - and includes a flavorful sauce. The tofu can be made in an air fryer in just 5 minutes! This recipe is vegan, gluten-free, oil-free, and refined sugar-free with a focus on plant-based whole foods. This is a low calorie, nutrient-dense dish.

Prep Time15

Cook Time15

Total Time30

Course: Main Course

Cuisine: Asian, Chinese, Thai, vegan

Keyword: stir fry, tofu, veggie-packed

Servings:

Calories: 162.8kcal

Equipment

air fryer or oven
stovetop
deep pan or wok

Ingredients

7 ounces baked tofu savory, or 7-8 ounces super firm tofu, cubed
1 cup shiitake mushrooms sliced, or other mushrooms
1 onion medium, chopped
3 cups broccoli chopped, or other veggies
3 cups cabbage chopped, or other veggies
½ cup peas snow or sugar peas in pod, sliced, or other veggies
⅓ cup celery chopped, or other veggies
3 cloves garlic minced

Stir Fry Sauce

1 tablespoon nut butter or tahini (I used almond butter here)
1 tablespoon miso paste I used chickpea miso here
2 teaspoons maple syrup or date syrup
1 teaspoon coconut aminos or tamari or soy sauce
1 lime juiced (about 3 tablespoons), plus zest if desired
½ teaspoon ginger powder optional

Optional Toppings

peanuts or other nuts
sesame seeds
scallions
cilantro
ginger
hot sauce

Instructions

Preheat the pan over medium heat on the stove.
Air fry tofu at 425 degrees for 5 minutes, or bake in an oven for 10-15 minutes, until golden.
Add the onion and mushrooms to the pan, stirring occasionally for a few minutes until starting to brown.
While the veggies are cooking, stir together the sauce ingredients.
Add the broccoli and continue stirring a couple minutes, then add the cabbage, peas, celery, and garlic. Stir a few minutes until the broccoli is bright green and the other veggies have softened a bit.
Remove from heat and add the sauce, stirring to coat the veggies. Then add the tofu and stir until well combined.
Serve on its own or with noodles, rice, or quinoa. Storing in individual containers in the fridge provides an easy grab & go meal, since this stir fry is delicious hot or cold.

Notes

This recipe is just for the stir fry, not the noodles.

The nutrition calculations are approximate and do not include the optional toppings or any grains, noodles, etc that might be served with it.

Extra firm tofu was used for the calculations rather than the pre-baked savory tofu, which has a very small amount of sesame oil added (at least the one I used).

Note: The sauce coats everything nicely and is not meant to be super saucy. If you'd prefer more sauce, feel free to double the sauce recipe if you wish. Alternatively, to keep it light, you could add a bit of water to the sauce to stretch it.

Nutrition