This Tofu & Green Bean Stir Fry is a wholesome, flavorful meal that combines crispy golden tofu with tender-crisp garlic green beans in a light, savory sauce.
Packed with plant-based protein, fiber, and heart-healthy fats, it’s a nutrient-dense dinner that’s both satisfying and energizing.
Naturally low in saturated fat and easy to customize, this one-pan stir fry makes an excellent option for quick weeknights, healthy meal prep, or balanced everyday cooking.
Tofu & Green Bean Stir Fry
Equipment
- 1 large nonstick skillet or wok
- 1 sharp chef’s knife
- 1 cutting board
- 2 mixing bowls (small + medium)
- 1 whisk or fork
- 1 spatula
Ingredients
- 1 block 350 g / 12.3 oz firm or extra-firm tofu
- 12 oz 340 g green beans, trimmed
- 2 large cloves garlic minced
- 2 Tbsp avocado oil divided
- Salt and black pepper to taste
Sauce:
- 2 tsp cornstarch
- 2 tsp water
- 2 Tbsp low-sodium tamari or soy sauce
- 1 Tbsp rice vinegar
- 1 Tbsp toasted sesame oil
- 1 tsp honey or maple syrup for vegan
- ¼ tsp ground ginger or 1/2–1 tsp fresh grated
Instructions
- Prepare the Tofu: Start by removing the tofu from its package and draining away any excess liquid. To help the tofu crisp up nicely during cooking, it’s important to press out as much moisture as possible. Wrap the block of tofu in a few layers of paper towels or a clean kitchen towel, then place something slightly heavy on top (like a small skillet or a plate with a can on it). Let it sit for about 10–15 minutes to release water. Once pressed, cut the tofu into even cubes, about ¾-inch in size. Uniform cubes will help them cook evenly and develop that golden-brown crust.
- Prep the Vegetables and Garlic: While the tofu is pressing, turn your attention to the vegetables. Rinse the green beans under cold water, then trim off the tough ends. If your green beans are particularly long, you can cut them in half for easier bites, though leaving them whole works just as well. Next, peel and finely mince the garlic cloves. Fresh garlic adds depth of flavor and should be chopped finely so it evenly distributes throughout the stir fry.
- Make the Stir Fry Sauce: In a small mixing bowl, whisk together the cornstarch and water to create a smooth slurry—this helps the sauce thicken when cooked. Once combined, add tamari (or soy sauce), rice vinegar, sesame oil, honey, and ground ginger. Whisk everything again until well-blended and no clumps remain. Set this sauce aside; it will be the finishing touch that ties the tofu and green beans together with rich, savory flavor.
- Pan-Fry the Tofu Until Golden: Place a large nonstick skillet or wok over medium-high heat and add 1 tablespoon of avocado oil. Once the oil is hot and shimmering, gently add the tofu cubes in a single layer. Avoid overcrowding the pan so each piece can brown properly. Sprinkle lightly with salt and pepper. Let the tofu cook undisturbed for about 5 minutes—this stillness allows the bottom to crisp up beautifully. After 5 minutes, carefully flip the cubes with a spatula or tongs. Cook for another 3–4 minutes on the other side until golden and slightly firm. Once done, transfer the tofu to a clean bowl and set it aside.
- Sauté the Green Beans and Garlic: In the same pan, add the remaining 1 tablespoon of avocado oil. Toss in the trimmed green beans, stirring occasionally so they cook evenly. After a few minutes, add the minced garlic and continue to stir-fry for about 6–8 minutes. The green beans should be vibrant in color and tender-crisp, with a slight char in spots for added flavor. Keep the heat at medium-high to maintain that nice stir-fry texture without letting the garlic burn.
- Combine Tofu, Green Beans, and Sauce: Once the green beans are just tender, reduce the heat slightly and return the cooked tofu to the pan. Give the sauce a quick whisk to re-mix the cornstarch (it can settle at the bottom), then pour it evenly over the tofu and green beans. Stir everything together gently, ensuring the sauce coats each piece of tofu and every green bean. Within a couple of minutes, the sauce will thicken slightly and cling to the ingredients, creating a glossy, flavorful finish. Taste and adjust seasoning with extra salt or pepper, if needed.
- Serve and Enjoy: Your tofu and green bean stir fry is now ready to serve! Enjoy it hot straight from the pan, either on its own for a light, protein-rich meal or spooned over freshly cooked rice, quinoa, or noodles for a more filling dish. Garnish with sesame seeds, a squeeze of lime, or fresh herbs like cilantro if you’d like an extra touch of freshness.
Notes
- Use firm or extra-firm tofu for the best texture; softer tofu won’t crisp properly.
- Press the tofu to remove excess moisture—this ensures a golden, crispy exterior.
- The sauce is versatile: adjust sweetness, saltiness, or tang to your taste.
- Cook green beans until tender-crisp to maintain a vibrant color and satisfying crunch.
- This stir fry can be served alone for a light meal or paired with grains like rice, quinoa, or noodles for a more filling option.
- Marinating tofu briefly in tamari or sesame oil before cooking adds extra flavor.
- Can be easily customized with other vegetables like bell peppers, mushrooms, or snap peas.
- Meal prep friendly: cook ahead and reheat gently on the stovetop for best results.
Chef’s Secrets for Perfect Results
The secret to delicious tofu lies in its texture. Pressing the tofu before cooking removes excess liquid, which is essential for achieving a crispy bite.
When pan-frying, resist the urge to constantly stir; allowing the tofu to sit undisturbed on each side helps it develop a golden crust.
For even more flavor, try marinating the tofu cubes in a splash of tamari and sesame oil before cooking.
As for the green beans, cooking them at medium-high heat brings out a vibrant color and a tender-crisp texture—avoid overcooking to keep them from becoming limp.
Finally, always whisk the sauce again just before adding it to the pan, as cornstarch can settle at the bottom.
Serving Suggestions and Pairing Ideas
This stir fry is versatile and pairs beautifully with a variety of sides.
Serve it over fluffy steamed jasmine rice, nutty quinoa, or stir-fried noodles for a complete and satisfying meal.
For a low-carb option, try it with cauliflower rice or zucchini noodles.
To add extra freshness, sprinkle toasted sesame seeds on top or garnish with thinly sliced green onions and cilantro.
If you want to boost the meal’s protein even more, serve it with a side of miso soup or a small edamame salad.
For a family-style dinner, consider pairing it with other Asian-inspired dishes such as vegetable spring rolls or a light cucumber salad.
Storage Tips for Freshness
Leftovers keep well, making this dish a great option for meal prep.
Store the stir fry in an airtight container in the refrigerator for up to 3 days.
To reheat, warm it gently in a skillet with a splash of water or extra tamari to loosen the sauce and bring back the shine.
The microwave also works, but reheating on the stovetop helps maintain the crisp texture of the tofu and beans.
It’s best not to freeze this recipe since the green beans can lose their crunch and the tofu may become spongy after thawing.
If you’d like to prepare it ahead, cook the tofu and green beans separately, then combine with the sauce just before serving for the best texture.
Frequently Asked Questions
1. Can I make this recipe fully vegan?
Yes! The only non-vegan ingredient is honey. Simply swap it with maple syrup or agave nectar, and the recipe becomes 100% plant-based.
2. What type of tofu works best?
Firm or extra-firm tofu is ideal because it holds its shape and crisps up nicely. Soft or silken tofu will break apart and isn’t suitable for this recipe.
3. Can I use frozen green beans instead of fresh?
Fresh green beans give the best crunch, but frozen beans can be used in a pinch. If using frozen, thaw and pat them dry before cooking to avoid excess moisture in the pan.
4. How do I make the tofu extra crispy?
For crispier tofu, coat the cubes lightly in cornstarch before pan-frying. You can also bake or air-fry the tofu separately until golden, then toss it into the stir fry at the end.
5. Can I add other vegetables to this stir fry?
Absolutely! Bell peppers, mushrooms, snap peas, or broccoli all work beautifully. Just adjust cooking times slightly—firmer vegetables should go in earlier, while quicker-cooking veggies like peppers can be added later.
