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Crispy tofu stir-fry with bell peppers and broccoli over rice, sesame seeds on top
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Crispy Tofu Veggie Stir-Fry

Shatteringly crisp tofu with charred peppers and broccoli in a gingery soy glaze over rice. 380mg calcium, 22g protein and 70mg vitamin C. Weeknight vegan that converts skeptics.

380mg Calcium22g Protein70mg Vitamin C4.2mg Iron
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Prep20 min
Cook20 min
Calories480 kcal
Serves3

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

3 servings

Instructions

5 steps · about 40 minutes total

  1. Press and start the rice

    Press the tofu between towels with something heavy for 15-20 minutes. Meanwhile, start the rice. It needs about 15 minutes plus a rest.

  2. Mix the glaze

    Whisk the soy sauce, rice vinegar, maple syrup, ginger and garlic. This is your sauce; having it ready is the whole secret to stir-fry timing.

  3. Crisp the tofu

    Cut the pressed tofu into cubes and toss with cornstarch and a pinch of salt. Sear in a hot oiled wok or skillet in a single layer, 3-4 minutes per side, until deeply golden. Work in two batches if needed: crowding steams instead of crisps. Set aside.

  4. Char the vegetables

    In the same pan with a touch more oil, sear the broccoli and peppers over high heat for 4-5 minutes until charred at the edges but still crisp.

  5. Glaze and serve

    Return the tofu to the pan, pour in the glaze and toss 1-2 minutes until it thickens and coats everything. Finish with sesame oil, sesame seeds and scallions. Serve over rice.

Why this helps

Calcium without dairy

Calcium-set tofu is one of the best non-dairy calcium sources in existence. This stir-fry delivers 380 mg per serving, more than a glass of milk. The vitamin C from the peppers and broccoli does double duty: it's an antioxidant in its own right and helps you absorb the tofu's iron.

All about CalciumAll about ProteinAll about Vitamin CAll about Iron

Nutrition facts

per serving · % DV
  • Calories 480 kcal24%
  • Protein 22g44%
  • Total Carbohydrate 62g23%
  • Dietary Fiber 7g25%
  • Total Sugars 8g16%
  • Total Fat 16g21%
  • Sodium 680mg30%

Vitamins & minerals

  • Iron 4.2mg23%
  • Calcium 380mg29%
  • Magnesium 110mg26%
  • Potassium 620mg13%
  • Vitamin C 70mg78%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 3).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How do I get tofu actually crispy?
Three non-negotiables: press it for at least 15 minutes to drive out water, coat in cornstarch, and sear in a hot pan without crowding. Skip any one of these and you get steamed tofu, not crispy.
How much calcium is in this stir-fry?
About 380 mg per serving (29% of the daily value). That only works with calcium-set tofu (made with calcium sulfate), so check the ingredients label; not all tofu is calcium-set.
What firmness of tofu should I buy?
Extra-firm, always, for stir-frying. Firm works in a pinch; silken or soft will disintegrate no matter how carefully you handle it.
Can I air-fry the tofu instead?
Yes. 200°C / 400°F for 12-15 minutes, shaking once. It gets even crispier than pan-searing. Then toss it with the glazed vegetables at the end.
What's a good soy sauce substitute?
Tamari for gluten-free (nearly identical flavor), or coconut aminos if you want less sodium and a touch of sweetness. Reduce the maple syrup if you do.
Is tofu a complete protein?
Yes. Soy contains all essential amino acids in good proportions, which is rare for a plant food. This stir-fry delivers 22 g per serving.
Can I swap the vegetables?
Snap peas, mushrooms, baby corn and bok choy all work. Keep the total volume similar and add delicate greens at the very end so they just wilt.
Does this work for meal prep?
Mostly. But the tofu loses its crispness in the fridge. Store the sauce separately if you can, and re-crisp the tofu in a hot pan for 3 minutes before serving.

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