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Tofu and vegetable stir fry with black rice noodles on a plate with chopsticks

Easy Tofu Stir Fry

This tofu stir fry is an easy and filling meal. Requiring only 45 minutes to make, it's perfect for weeknight's or meal prep when you want something delicious without spending hours in the kitchen. It also packs in 30 grams of protein making it a great source of plant protein with sources from tofu, edamame and black rice noodles!
Course Main Course
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 4
Calories 534kcal
Author Rachel


  • Stovetop
  • air fryer


  • 16 oz extra firm tofu
  • 8 oz black rice noodles or soba noodles or whole grain spaghetti
  • 2 cups frozen edamame no shell
  • 4 cups frozen stir-fry vegetables
  • green onions sliced, optional for topping

For the sauce:

  • ½ cup soy sauce
  • ½ cup water
  • 2 tablespoons maple syrup or agave syrup
  • 2 tablespoons rice vinegar or apple cider vinegar
  • 1 teaspoon ground ginger
  • 1 teaspoon garlic powder
  • 1 tablespoon cornstarch


  • Drain the tofu and press out excess water by wrapping in a clean lint-free cloth or paper towel and setting a plate or cutting board on top with weighted objects. Allow the tofu to press for at least 10 minutes.
  • Meanwhile, cook the noodles according to package instructions. This recipe also pairs well with brown rice. When noodles are finished, drained and spray with cold water to prevent further cooking. To keep noodles from sticking together, add ½ teaspoon of oil such as soybean oil (commonly labeled as vegetable oil), for a neutral flavor and mix. Set aside.
  • Mix together the sauce ingredients in a small bowl. When the tofu is ready, cut into cubes (about ½-1 inch) and place in a shallow dish. Add ¼th of the sauce to the dish and allow the tofu to marinate for 10-15 minutes, flipping halfway.
  • Preheat oven or air fryer to 400°F (205°C). If using an air fryer, evenly spread out the tofu in cooking basket and cook for 10-15 minutes, flipping halfway. If using an oven, place on a baking tray lined with parchment paper and bake for 25-30 minutes until golden, flipping halfway.
  • Meanwhile, cook your stir fry vegetables. Add the veggies and edamame to a large skillet or wok over medium heat. Cook until heated through, stirring occasionally.
  • Add the sauce and stir to coat. Cook until the sauce starts to thicken, stirring occasionally.
  • Once sauce has thickened, add in the cooked noodles and roasted tofu and toss to coat. Divide into bowls and serve with sliced greens onions on top if desired.


Calories: 534kcal | Carbohydrates: 90g | Protein: 30g | Fat: 8g | Saturated Fat: 2g | Trans Fat: 1g | Sodium: 1795mg | Potassium: 998mg | Fiber: 16g | Sugar: 10g | Vitamin A: 9242IU | Vitamin C: 24mg | Calcium: 149mg | Iron: 6mg