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: afternoon tea, Main Course, vegetarian main

Cuisine: Asian

Diet: Gluten Free, Vegan, Vegetarian

Prep Time: 15

Cook Time: 1 15

Servings:

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.

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