This simple Green Bean & Tofu Stir Fry is easy to make, healthy, and delicious. It's vegan, gluten-free, and ready in about 20 minutes!
I've got a delicious dish for you today - my Simple Tofu Green Bean Stir Fry. It's easy to whip up in about 20 minutes and is a healthy meal the whole family will enjoy.
Now let's get cooking!
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What's in This Tofu Stir Fry
This recipe requires just 9 ingredients, many of which I'd bet you already have in the pantry. Here is everything you'll need to assemble:
A few things to consider about your ingredients:
- Green Beans - while I opted for regular green beans, you can easily sub in French haricots verts instead! While they can sometimes be a little harder to find and a bit pricier, you don't have to snip off any tough ends.
- Extra Firm Tofu - only have firm tofu on hand? You can totally make it work! Just press the firm tofu with paper towels in a tofu press or with a cookie sheet weighted down with heavy cans.
- Maple Syrup - maple is my sweetener of choice, but you can easily swap in agave syrup instead.
- Tamari or Soy Sauce - Tamari is a gluten-free version of soy sauce. If you are avoiding soy, feel free to use coconut aminos instead.
- Cornstarch - if you are avoiding corn for any reason, you can use half the amount of arrowroot powder (also known as arrowroot flour) in place of cornstarch to thicken the sauce.
How to Make My Simple Tofu Green Bean Stir Fry
No matter how you choose to prep your tofu for this simple stir fry, you're going to need to get your green beans cooked first.
Step 1: Using a saute pan or pot with a steamer basket, steam green beans for 8-10 minutes, depending on how crisp you like them. If you don't have a steamer basket, feel free to blanch them in boiling water for 2-4 minutes.
Pan Fry Method
Step 2 (option 1): Heat oil in a nonstick pan over medium heat. Add tofu cubes and cook (undisturbed) for 5 minutes. Flip tofu and cook for another 3-5 minutes until crispy.
Oven-Baked Method
Step 2 (option 2): Line a sheet pan with parchment for easy clean-up. Preheat the oven to 350F.
Toss your tofu and oil together, then spread out on the sheet pan in a single layer. Bake for approximately 25 minutes, flipping the tofu once halfway through.
Putting It All Together
Step 3: While the tofu is cooking, mix sauce ingredients in a bowl until smooth.
Step 4: If you went with the pan-frying method, add the sauce ingredients to the pan and cook while stirring continuously until thick.
If you opted for oven baked tofu, set a sauté pan over medium heat and add the sauce ingredients, stirring until thickened. Tip the tofu into the pan and stir to coat.
Step 5: Turn off the heat, add your cooked green beans, and stir until incorporated. Serve with some brown rice and enjoy!
Helpful Tips
- If prepping a bag of green beans seems like too much fuss for you, check out this informative post on how to get it done in (almost) no time. You can also opt for French haricots verts or use a bag of frozen green beans if you just don't wanna mess with it.
- We eat a lot of grains in my house, and so I find that it makes my life much easier if I prep large batches to last me throughout the week. Seriously, do the future you a favor and make a double portion of any grain (in this case, brown rice) so that you can whip up another fast meal on the fly. You can even freeze it if you're worried about using it in time!
Frequently Asked Questions
Heck yeah you can! Stir fries are such an easy way to add more veggies to your diet. I'm of the opinion THE MORE VEGGIES, THE BETTER!
While bell peppers and onions would play nicely with the green beans, you can get as creative as you like. Zucchini, summer squash, broccoli, cauliflower, mushrooms, edamame and Brussels sprouts are all excellent stir fry veggies.
For sure! I love keeping frozen vegetables on hand as a general rule. They are picked and frozen at premium ripeness, and they maintain all of their nutritional value.
As an added bonus, many frozen veggies like onions, bell peppers and broccoli are already prepped in bite sized pieces. Fewer dishes AND less prep? That's a big HECK YEAH for me!
I'm using cornstarch as the primary thickening agent for the sauce. If you're avoiding corn, simply swap a smaller amount of arrowroot powder.
Other Plant-Based Protein Recipes
If you need some more super yummy ideas for tofu, tempeh or soy curls, check out these recipes:
If you make this recipe and LOVE IT, please give it 5 stars ⭐⭐⭐⭐⭐!
📖 Recipe
Tofu Green Bean Stir Fry
Ingredients
- 4 cups green beans trimmed
- 14 oz organic firm or extra tofu in water drained and pressed (for at least 15 mins) and cut into cubes
- 1 TB extra virgin olive oil
Sauce Ingredients
- ¼ cup vegetable broth or water
- 3 TB tamari or soy sauce if not gluten-free
- 1 TB maple syrup
- 2 teaspoon onion powder
- 1 TB cornstarch
- ½ teaspoon red pepper flakes optional
Instructions
- Using a saute pan or pot with a steamer basket, steam green beans for 8-10 minutes, depending on how crisp you like them.*
- Meanwhile, add oil to a nonstick pan over medium heat and cook tofu on one side for 5 minutes.
- While the tofu is cooking, whisk sauce ingredients in a bowl until smooth.
- Flip tofu and cook for another 3-5 minutes until crispy.
- Add sauce to the tofu and stir continuously until it is thickened.
- Turn off heat, add cooked green beans, and stir until incorporated.
- Serve and enjoy!
Video
Notes
- Feel free to blanch green beans in boiling water if you do not have a steamer.
- Tamari is a gluten free version of soy sauce. If you are avoiding soy altogether, opt for coconut aminos.
- Cornstarch can be swapped for arrowroot powder.
Nutrition
PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it should be used only as a guide.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them. Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Zoe Murray says
Delicious and so easy! I did not use the cornstarch and was out of onion powder so I just finely chopped onions and I added Chinese five spice. The cooking instructions were really what stood out as amazing because I usually find the textures for dishes like these as mushy or tough because everything cooks really differently, but here it was so wonderful. Then again I am a college student and definitely guilty or trying to skip steps to save time or dirty dishes :,)
Seriously though so good and it was vegan which is awesome!
Mary Ellen says
Yay! So happy you like it! I hear you, I did the same as a college student. 🙂
Myriam Gendron says
Very yummy recipe! Seasoned the tofu with seasoned salt, garlic powder and powdered ginger, and also added onions and bell peppers. Didn't even bother with the rice, it was great as-is!
Delicious!! Will be making again 🙂
Myriam Gendron
Mary Ellen says
Hi Myriam! So happy you enjoyed it! Love the addition of the onions and peppers!
NaC says
Just made this and it's absolutely delicious. I did double the sauce and put less cornstarch then called for. Thank you for sharing this. Will make it again!!
Mary Ellen says
Yay! So happy you enjoyed it! Thanks for coming back and leaving a comment and rating!
Mary says
i added mushrooms, onions, red pepper & sesame seeds with hoisin sauce on top of rice. Love it
Mary Ellen says
So happy you enjoyed it, Mary! The additions sound delicious!
Nicole says
Is there a way to substitute corn starch? Thanks!
Mary Ellen says
Hi Nicole! You can substitute arrowroot powder (I do that often).
Melanie says
Made this tonight and it was excellent! thank you for the recipe!
Mary Ellen says
So happy you enjoyed it, Melanie! 🙂
robe says
may i know what type of tofu it was used for this?
Mary Ellen says
Hi Robe, I usually use Nasoya Organic Extra Firm Tofu but any extra firm tofu in water would work. I hope you enjoy!
Isabella says
Can you use canned green beans
Mary Ellen says
Hi Isabella, yes you can use canned or frozen green beans if you'd like. For the canned green beans, I wouldn't steam them since they're already cooked. You can add them with the sauce after tofu is cooked just to heat them through. I hope you enjoy!
SARAH DOSS says
This wonderful recipe has become a regular meal for us - it is so easy and tasty and has plenty of protein for us vegans. Sometimes I use all green beans, sometimes half green beans and half asparagus, and sometimes asparagus only. Each is delicious!
Mary Ellen says
Sarah, I'm so happy to hear you enjoy this recipe! Such a great idea to switch things up with the different veggies! I need to try asparagus in there!
Lynn says
Love this recipe, it is so good, healthy and easy to make.
Looking forward to trying more of your recipes. Thank you for sharing!
Mary Ellen says
I'm so glad you enjoyed, Lynn! That makes me so happy! Thanks so much for the rating!
Jackie Wolek says
I've been trying different tofu dishes. This is my favorite by far! Making it again tonight. And under 200 calories a serving! Thanks!
Mary Ellen says
Hi Jackie! I'm so glad you are enjoying it Jackie! It's been my favorite tofu dish lately too!
Sylvia says
Absolutely delicious and easy to make!
Mary Ellen says
I'm so glad you enjoyed it Sylvia! 🙂
Nicole says
How would you recommend reheating this? I've made it in the past and it is SO GOOD that I want to make it for a potluck tonight, any recommendations for reheating? Thanks!
Mary Ellen says
I'm so happy you've enjoyed it Nicole! Hmmm, I'm trying to think of the best way to reheat for a potluck. I have a few thoughts depending on how you will be reheating:
1. If you have an stove top available to reheat, that would probably be the best way to reheat. Just stir a little extra veggie broth in so things don't stick too much.
2. If you have an oven available to reheat, that would probably be the second best way to reheat. You could have it kind of hot when you bring it to the potluck and then throw it in the oven to keep it warm. (I haven't done this before but I would think it should be okay and keep the tofu more crispy than a microwave).
2. I've microwaved the leftovers at work. It was still tasty but the microwave kind of makes things a bit "limpy" so while the flavor was there it wasn't as crispy. If all you have is a microwave it wouldn't be the worst thing in the world since the flavor will still be there.
3. I'd probably make a little extra sauce on the side to bring in case you need it no matter what way you're reheating. Sometimes when reheating it's not as "saucy".
Let me know how it goes! I hope everyone enjoys!
Nicole says
Thank you! Will let you know!! 🙂
kimmythevegan says
Hey girl! Long time no comment. I tried making this tonight and it was seriously dee-licious! Happy 4th =D
Mary Ellen says
Thanks Kimmy! So glad you liked it!
Kate H. says
I made this tonight and it was pretty tasty, and very easy to get on the table. I did double the sauce, but thought the soy sauce was too much to begin with so only used 4 Tablespoons. I also used unsalted chicken broth. It was salty enough for me. Make sure you taste it before doubling the red pepper flakes too, a little goes a long way. And finally, I added a few chunks fresh pineapple and served it over unseasoned ramen noodles. From start to finish, it only took about twenty minutes to prepare. I will be using this again, it is a nice, healthy, easy recipe .
Mary Ellen says
Kate, I'm so glad you enjoyed it! Thanks so much for leaving a comment and rating. 🙂
What a great idea to serve it with ramen noodles. I'll have to try that soon!
Christine @ Run Plant Based says
I adore simple stir fries and this one looks perfect. Thanks!
Mary Ellen says
Thank you so much Christine!
Sarah De la Cruz says
This looks so good! I think we'll make it later this week. I love the green beans that are in season right now! It's a good way to mix up our regular routine of tofu + rice + frozen broccoli!
Mary Ellen says
Thanks so much Sarah! I hope you enjoy!
Jennifer says
Pinned for when my CSA gets more Green Beans than I know what to do with!
Mary Ellen says
I need to get into a CSA! They sound so fun!
johanna @ green gourmet giraffe says
I need these sort of dishes right now - will have to give this a try - I like how you keep the beans looking green (another of my challenges)
Mary Ellen says
Johanna, to get them to stay green I steam them but leave a little "bite" to them. I think once they get a little to "done" is when I have the darker green beans.
Kari @ bite-sized thoughts says
This looks delicious and far more nutritious than take out!
Mary Ellen says
Thank you Kari! I love takeout but this is so much healthier. 🙂