A Simple Vegetarian Dinner With Tofu and Zucchini

A straightforward, satisfying meal that comes together quickly and lets each ingredient shine.

Weeknight dinners don't need to be complicated. This vegetarian plate builds its appeal through simplicity—tofu that's crisp on the outside, zucchini that's tender and mild, potatoes for substance, and carrots for natural sweetness. It's the kind of meal that feels both nourishing and unpretentious, perfect when you want something honest and good.

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Stir-Fried Tofu and Vegetables

Total Time: 25 minutes • Serves: 4

A quick and healthy Asian-inspired stir-fry featuring crispy tofu and colorful vegetables tossed in a savory garlic-ginger sauce. Perfect served over rice or noodles.

Ingredients

14 oz firm tofu, pressed and cubed
2 medium zucchini, sliced into half-moons
2 medium carrots, julienned or thinly sliced
2 medium potatoes, thinly sliced
3 cloves garlic, minced
1 tablespoon fresh ginger, minced
3 tablespoons soy sauce
1 tablespoon sesame oil
2 tablespoons vegetable oil
1 teaspoon cornstarch
Salt and pepper to taste
Green onions for garnish (optional)

Instructions

Heat 1 tablespoon vegetable oil in a large skillet or wok over medium-high heat. Add tofu cubes and cook for 5-7 minutes until golden on all sides. Remove and set aside.
Add remaining oil to the pan. Stir-fry potatoes and carrots for 5-6 minutes until they begin to soften.
Add zucchini, garlic, and ginger. Stir-fry for another 3-4 minutes until vegetables are tender-crisp.
In a small bowl, whisk together soy sauce, sesame oil, cornstarch, and 2 tablespoons water. Pour over vegetables and return tofu to the pan.
Toss everything together for 1-2 minutes until sauce coats all ingredients and thickens. Season with salt and pepper to taste.
Serve immediately garnished with green onions if desired.

Quick Variations

Lighter Option

Skip the potatoes and double the zucchini and carrots for a lower-calorie, vegetable-forward version. A squeeze of lemon brightens everything beautifully.

Hearty Option

Add extra potatoes or toss in some white beans for more bulk and protein. This version is especially satisfying on cooler evenings.

Vegetarian or Flexible Option

The base is already vegetarian. For flexibility, serve the vegetables and tofu alongside grilled chicken or fish for those who want it.

Simple Substitutions

Protein Substitutes

Tempeh
Chickpeas
White beans
Seitan
Paneer

Carb Substitutes

Sweet potatoes
Brown rice
Cauliflower
Parsnips
Quinoa

Flavor Boosters

Fresh garlic and ginger
Soy sauce or tamari
Lemon or lime juice
Fresh herbs like dill or parsley
A touch of sesame oil

Common Questions

Should I press the tofu before cooking?

Yes, pressing removes excess moisture so the tofu can brown nicely and absorb flavors more effectively. Even 15–20 minutes wrapped in a clean kitchen towel makes a difference.

How do I know when the potatoes are done?

Pierce them with a fork—they should be tender all the way through without resistance. Cutting them into similar-sized pieces ensures even cooking.

Can I prep these ingredients ahead of time?

Absolutely. Cube the tofu, chop the vegetables, and store them separately in the fridge for up to a day. Cook when you're ready to eat.

What if I don't have all four ingredients?

You can leave out any one vegetable or swap it for something similar. The tofu and potatoes are really the core; the zucchini and carrots are flexible.