Vegetable stir-fry with tofu
A quick and easy stir-fry with tofu, vegetables, and a savory sauce, perfect for a family of 5.
Allergens: contains soya. Brands differ, so always check the labels on what you buy.
Per serving (approx.): 25g carbs · 3g sugars · 5g fibre. Diabetes-friendly: no added sugar, 45g carbs or less and plenty of fibre per serving. Estimates for carb counting, not medical advice. If you have diabetes, follow your GP or dietitian's advice.
Not every ingredient has a checked price at Aldi, Lidl, Asda, Iceland, so they aren't compared here.
Ingredients and prices
Swipe the table to see every supermarket.
| Ingredient | Tesco | Sainsbury's | Morrisons |
|---|---|---|---|
| Tofunot compared | – | – | – |
| Broccolipack 1kg · use 200g | £0.90£0.24 per 100g | £1.60£0.80 per 100g | £0.90£0.24 per 100g |
| Carrotspack 1kg · use 200g | £0.55£0.11 per 100g | £0.44£0.09 per 100g | £0.44£0.09 per 100g |
| Bell peppersnot compared | – | – | – |
| Soy saucepack 500ml · use 50ml | £0.55£0.37 per 100ml | £0.55£0.37 per 100ml | £0.90£0.60 per 100ml |
| Basket total (full packs) | £2.00 | £2.59 | £2.24 |
| Cost of what this recipe uses | £0.89 | £1.97 | £0.96 |
| Per serving | £0.18 | £0.39 | £0.19 |
Not compared (a price wasn't found at every shop, so it isn't in the totals): Tofu, Bell peppers.
Prices checked on 3 October 2026 from each supermarket's own listing or a price-comparison site. Each shop's unit price (or pack size) is shown under its price, and "cost of what this recipe uses" compares like with like (tap a price to see its source). Cheapest in each row is ticked. Prices, offers and pack sizes change; loyalty-card prices are not included unless stated.
You'll also need (from the cupboard): 1 tbsp vegetable oil, Salt and black pepper.
Method
The method is written for 5. For a different number, use the amounts in the table above.
- Prep the tofu: Drain the tofu and wrap it in kitchen paper. Place a heavy object (like a tin) on top and leave for 10 minutes to press out excess water. Cut the tofu into 1.5cm cubes. https://i.imgur.com/8KzWZWZ.jpg
- Prep the vegetables: Cut the broccoli into small florets. Peel and slice the carrots into thin rounds. Remove the seeds and slice the bell peppers into thin strips. https://i.imgur.com/8KzWZWZ.jpg
- Heat 1 tbsp of vegetable oil in a large wok or frying pan (28cm) over medium-high heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally, until golden and crispy. https://i.imgur.com/8KzWZWZ.jpg
- Add the broccoli, carrots, and bell peppers to the pan. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender-crisp and the broccoli is bright green. https://i.imgur.com/8KzWZWZ.jpg
- Pour in the soy sauce and season with salt and black pepper to taste. Stir well to combine and cook for a further 2 minutes. https://i.imgur.com/8KzWZWZ.jpg
- Taste and adjust the seasoning if needed. If you prefer a bit more sauce, add a splash of water and cook for another minute. https://i.imgur.com/8KzWZWZ.jpg
- Serve the vegetable stir-fry hot, straight from the pan. If you have any leftovers, let them cool and store in the fridge within 1-2 hours. Eat within 48 hours. https://i.imgur.com/8KzWZWZ.jpg
Tips
- To make it cheaper, swap the tofu for a can of chickpeas, drained and rinsed.
- Batch-cook and portion into containers for the week. Freeze portions as soon as possible and defrost in the fridge overnight.
- Reheat safely by microwaving for 2-3 minutes, stirring halfway, until steaming hot throughout. Only reheat once.
Nothing wasted: your leftover ingredients
Supermarkets sell set pack sizes, so you'll have some ingredients left. Here's how to keep them, and other recipes here that use them up.
- Tofu · about 200g left
Check the label: most raw ingredients can be frozen before their use-by date, and cupboard staples keep for months. - Broccoli · about 800g left
Keep in the fridge and use within a few days, or slice and freeze for stir-fries, curries and soups. Use it in: Sheet Pan Sausage & Veg. - Carrots · about 800g left
Keep in the fridge salad drawer for up to 2-3 weeks, or slice and freeze. Great grated into bolognese, chilli or soup. Use it in: Roasted Veg & Chickpea Tray, Lentil and vegetable soup, Creamy Tomato & Hidden Veg Pasta Bake. - Bell peppers · about 800g left
Keep in the fridge and use within a few days, or slice and freeze for stir-fries, curries and soups. - Soy sauce · about 450ml left
Keeps for months in the cupboard once sealed. Use it in: Egg fried rice.
Storing leftovers
Cool leftovers and put them in the fridge or freezer within 1–2 hours. Eat fridge leftovers within 2 days, or freeze them. Defrost in the fridge and reheat only once, until steaming hot all the way through (Food Standards Agency guidance).