Delicious Healthy Tofu and Vegetable Stir Fry with Miso Sauce

Delicious Healthy Tofu and Vegetable Stir Fry with Miso Sauce

I love having an easy & healthy dish like this up my sleeve. A tofu and vegetable stir-fry might not sound like a revelation, but when you layer in a savoury miso sauce and a little care with how you cook it (especially the tofu prep), the result is so flavourful, and it tastes restorative.

This Delicious Healthy Tofu and Vegetable Stir Fry with Miso Sauce is one of those dinners that ticks so many boxes at once. It’s quick to pull together after a long day. It’s adaptable, which makes it a clever way to use what you already have in your fridge. And it’s nourishing without being fussy …colourful vegetables, good protein, and a sauce that ties it all together.

I often think recipes like this become favourites not because they are flashy or complicated, but because they become reliable. They’re the ones you turn to when you need something that feels fresh and wholesome, but you don’t have the energy for a long ingredient list or elaborate steps.

The beauty of stir-fries

Stir-fries move fast. Once the oil hits the hot wok, things tumble in and out within minutes, so it pays to prepare everything in advance. Slice your vegetables, have your sauces ready, and let the heat do the work.

Cooking this way gives you brightness and bite — vegetables that are still colourful and just tender rather than overcooked and limp. The miso sauce adds a savoury depth that clings to each piece, balancing the sweetness of the vegetables with its gentle umami.

And then there’s the tofu. Many people tell me they are unsure about tofu, or that it feels bland. The trick here is to press it, marinate it, and then sear it properly so you get those golden edges. That little bit of char is where the flavour lives. Once sliced and stirred back through the vegetables, it transforms into something rather delicious.

Reducing waste and using what you have

One of my favourite things about this Delicious Healthy Tofu and Vegetable Stir Fry with Miso Sauce recipe is that it’s endlessly adaptable. If you don’t have broccolini, use beans. Swap kale for spinach. Add mushrooms if they are sitting in the crisper. The idea is to utilise what you already have, which not only makes it easier but also better for reducing food waste.

Cooking like this — looking at what’s on hand and making it work — is a skill that grows over time. It’s also something we focus on a lot inside the Relish Mama Cooking Club. Members often tell me how liberating it feels to know that they can make dinner without following a recipe word for word, using the principles and inspiration we share together.

A note on miso

If miso isn’t something you’ve cooked with before, this recipe is a gentle way in. Miso is a fermented soybean paste that brings a salty, savoury depth — often described as “umami.” It’s what makes Japanese soups, dressings, and marinades taste so good. You can buy white or red miso from most supermarkets now, and a little goes a long way. Stir it through right at the end of cooking, loosening it with a dash of hot water if needed, and you’ll see the sauce coat the vegetables beautifully.

Bringing it all together

Once you’ve marinated and seared the tofu, and the vegetables have had their quick turn in the wok, everything comes together in one joyful, colourful pan. Serve it with some steamed jasmine rice and scatter over sliced spring onions for freshness. If you want a little extra brightness, a squeeze of lime or a drizzle of extra soy does the trick.

This Delicious Healthy Tofu and Vegetable Stir Fry with Miso Sauce makes enough for four, but don’t be surprised if there are no leftovers. It’s one of those dishes where everyone tends to go back for seconds.

More inspiration, every week

If you enjoyed this recipe, you’ll find plenty more like it inside the Relish Mama Cooking Club. Each week we share new recipes, ideas, and inspiration so you are never stuck wondering what to cook. Members also enjoy live online classes, themed monthly recipe collections, and the joy of being part of a food-loving community.

I hope this Delicious Healthy Tofu and Vegetable Stir Fry with Miso Sauce finds its way into your kitchen this week, and that it becomes one of those trusty, go-to meals that you can return to again and again.

👉 Scroll down for the full recipe below and save, print, and bake whenever you need something fresh & simple.

With love,

Nellie
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Healthy Tofu and Vegetable Stir- Fry with Miso Sauce

A quick, healthy and flavour-packed stir-fry with golden tofu and colourful vegetables in a savoury miso sauce. Perfect for a weeknight dinner, endlessly adaptable with whatever veg you have on hand, and a brilliant way to reduce food waste. Serve with jasmine rice for a satisfying meal that feels both wholesome and delicious.

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Course: Main Course, afternoon tea, vegetarian main

Cuisine: Asian

Diet: Gluten Free, Vegan, Vegetarian

Prep Time: 15 minutes minutes

Cook Time: 1 hour hour 15 minutes minutes

Servings: 4

Calories: 314kcal

Author: Nellie Kerrison | Relish Mama

Cost: 20

Equipment

• 1 Wok or large heavy-based frying panWok or large heavy-based frying pan
• 1 Medium frying pan (for searing tofu)
• 1 Chopping board
• 1 Sharp knife
• 1 Mixing bowl (for marinade)
• 1 Spatula or wooden spoon
• 1 Rice cooker or saucepan (for jasmine rice)

Ingredients

For the tofu marinade

• 1 block firm tofu
• 3 tbsp soy sauce
• 2 tbsp sweet chili sauce
• 2 tsp liquid smoke optional, but delicious

For the Stir-fry ingredients

• 2 tbsp oil for the wok
• 1 large red onion, sliced
• 4 cloves of garlic, peeled and finely chopped
• a knob/small piece of ginger, grated or finely chopped
• 1 large carrot, thinly sliced
• 1 head broccolli (stalks and florets) sliced
• 1 bunch broccollini, florets and stems sliced
• 1 capsicum (sliced)
• ½ bunch kale (spines removed and chop the leaves) optional
• 1 tbsp  vegetarian oyster sauce
• 1 tbsp sweet chilli sauce
• 2 tbsp soy sauce
• 2 tbsp white or red miso

To serve

• Jasmine rice, cooked, to serve
• Sliced spring onions, to serve 

Instructions

• Prep the tofu: Slice the block into 1 cm slices. Put them between

  two chopping boards lined with paper towel and press with

  something heavy for about 10 minutes to remove excess moisture.

  Mix the marinade sauces & coat the tofu into the marinade. Chill

  for 15+ minutes, if time allows (see Instagram post from September

  8th 2025 for a quick video demonstration of this).
• Get everything ready. Stir-fries move fast, so prepare and slice all

  the vegetables and have your sauces within reach.

  Place the wok or a heavy based frying pan onto very high heat

  until it’s almost smoking. Add about 2 tablespoons of oil.
• Add the onion and a small pinch of salt and stir fry for a few

  minutes to soften. Add the garlic and ginger and stir for 30

  seconds, Add the carrot and broccoli and broccolini stems. Toss

  and move them around to get some colour, then add the

  Chinese broccoli florets, capsicum and kale. Keep things moving

  so they cook quickly but stay full of colour.
• Add the soy sauce, sweet chilli, vegetarian oyster sauce and the

  miso. Add a dash of boiling water, if needed, to loosen the miso

  when adding.
• Cook the tofu separately. While the stir fry is happening. Heat a

  frying pan on medium-high heat. Add a little oil and fry the

  marinated tofu steaks until charred. This gives them great texture

  and flavour. Turn them over so both sides get a bit of colour.

  Rest and slice. Transfer the tofu to a chopping board, let it cool a

  little and then slice into 5 mm strips.
• Place the cooked tofu strips into the wok with the vegetables, stir

  through for a minute so everything gets coated well. Taste and

  adjust and season with salt and pepper if required and if you like.
• Serve with steamed jasmine rice and scatter sliced spring onions

  on top. If you want extra heat or brightness, a squeeze of lime or a

  dash of soy sauce or a drizzle more sweet chilli works well.

Notes

• Pressing the tofu before marinating helps it absorb flavour and gives a firmer texture when cooked.
• Stir-fries move quickly, so have all your vegetables and sauces prepared before you start cooking.
• Miso can be white or red — both work well here. Loosen with a splash of hot water if it feels too thick when adding to the wok.
• Swap in whatever vegetables you have on hand. Beans, mushrooms, zucchini or spinach all make good alternatives.
• For extra flavour, add a squeeze of lime or an extra drizzle of soy or sweet chilli just before serving.

 

Nutrition

Calories: 314kcal | Carbohydrates: 34g | Protein: 20g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Sodium: 1807mg | Potassium: 849mg | Fiber: 9g | Sugar: 15g | Vitamin A: 9015IU | Vitamin C: 248mg | Calcium: 337mg | Iron: 4mg