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This tofu and green bean stir fry combines crispy tofu with crunchy garlic green beans, all tossed in a light Asian-inspired sauce. Made in one pan on the stovetop, you can have this healthy plant-based dinner ready in under 40-minutes!

Tofu and green beans served over rice.

This tofu and green beans recipe was inspired by a dish at one of my favourite restaurants: Anh & Chi. The combination of crunchy, sautéed garlic green beans with crispy tofu is simply delicious!

As a dietitian, I wanted to create a healthy, make-at-home dinner option out of this dish. The Asian-inspired sauce is lightened up, but still tasty, combining flavours of soy sauce, ginger, honey, and sesame. I love serving it over a bed of rice or quinoa to make a more filling meal.

If you enjoyed this recipe, you may also love my zucchini tofu stir fry, this reader-favourite honey garlic baked tofu, or my tempeh stir-fry with miso peanut sauce!

Recipe ingredients in small bowls.

About the ingredients

Below is information about the 10 ingredients you need to make this recipe, as well as some substitutions. Full ingredient measurements and detailed instructions are located in the printable recipe card at the bottom of this post!

  1. Tofu: Please choose a firm or extra firm tofu to make this recipe; it will not work with soft or silken tofu. My personal preference is extra firm – it has less water content and has more protein by weight!
  2. Green beans: These long, brightly coloured beans are also known as French beans, string beans, or snap beans. You can find them either loose in the produce section at your grocery store, at the farmer’s market (from roughly May-October), or packaged options that are pre-trimmed. When purchasing, make sure that your beans are looking fresh – avoid ones with too many brown or mushy spots.
  3. Garlic: I used freshly minced garlic which adds a nice texture to this stir fry.
  4. Avocado oil: I love the neutral flavour and high smoke point of avocado oil – it’s great to use for a stir fry and does not affect the taste of the Asian seasonings. That said, you may use another neutral oil or even olive oil if preferred.
  5. Tamari or soy sauce: A primary component of the sauce, you may use either soy sauce or tamari here. Please choose a certified gluten-free tamari if you follow a GF diet (soy sauce is not GF). You may choose a lower sodium option if needed.
  6. Honey: A little touch of sweetness helps to balance out the flavours here – you’re only using 1 teaspoon for the whole recipe. If you follow a strict vegan diet, you may swap honey with either maple syrup or agave.
  7. Rice vinegar: Adds a lovely acidity to the stir fry sauce. While they don’t have the exact flavour profile, you may swap with white wine vinegar or apple cider vinegar if needed.
  8. Ground ginger: Ginger adds a lovely kick to the sauce here, without being overpowering. You may also use freshly grated ginger, if preferred.
  9. Cornstarch: This is used to thicken the sauce slightly. You won’t notice the thickening action when you make the sauce, but it will do so once heated in the pan. If you don’t have cornstarch, I found this article helpful for identifying possible thickener substitutions, like potato starch or all purpose flour (and, more importantly, how much of them to use for the same effect).
  10. Toasted sesame oil: A touch of toasted sesame oil is added to the sauce for a lovely sesame flavour!

*You may enjoy this stir fry recipe on its own, or you may serve it over rice (my personal choice), quinoa, or noodles.

**If you’d prefer to serve this with another protein (instead of tofu), you can try it with shrimp, chicken, or beef. Simply adjust the cooking time on the protein, as needed.

Visual guide: how to make tofu green bean stir fry

Cutting extra firm tofu into cubes.

STEP 1: Drain and press the excess liquid out of tofu using a paper towel. Then, cut the tofu into roughly 3/4-inch cubes.

Stir fry sauce mixed in a measuring cup.

STEP 2: Mix all the sauce ingredients together and set aside.

Tofu cubes added to pan.

STEP 3: Heat oil on a large pan and cook tofu cubes, undisturbed so that they brown and crisp.

Crispy tofu cubes cooked in pan.

STEP 4: Then, flip each cube over and continue to cook. Look how crispy they look!

Green beans and garlic cooked in pan.

STEP 5: Remove tofu from the pan, then add in minced garlic and green beans, cooking for about 8 minutes.

Combining cooked tofu with green beans and stir fry sauce.

STEP 6: Lower the heat and add the cooked tofu back into the pan. Pour the sauce overtop and toss everything together.

Green bean nutrition benefits

Green beans are incredibly nutritious. To start, they’re a great source of different vitamins including:

  • vitamin C
  • vitamin A
  • vitamin K
  • vitamin B6
  • vitamin E
  • B-vitamins

They’re also a source of essential minerals, like:

  • calcium
  • iron
  • manganese
  • phosphorus
  • potassium
  • zinc

Green beans are also a good source of dietary fiber, with 1 cup of green beans providing almost 4 grams (13% of your daily needs). Fiber plays a role in heart health, blood sugar control, and digestive function!

Tofu and green bean stir fry in a pan.

Tofu nutrition benefits

It’s a great source of plant-based protein, with a standard 3.5-ounce or 100-gram serving of tofu providing 8 grams of complete protein.

In addition to protein, tofu is a great source of essential micronutrients.

A standard 100-gram or 3.5-ounce serving of firm tofu provides:

  • calcium (53% of the DV)
  • manganese (51% of the DV)
  • copper (42% of the DV)
  • selenium (32% of the DV)
  • vitamin A (18% of the DV)
  • phosphorus (15% of the DV)
  • iron (15% of the DV)
  • magnesium (14% of the DV)
  • zinc (14% of the DV)

While early animal studies created some controversy around soy, the majority of recent human research suggests that soy is actually linked to improved health outcomes, like cholesterol levels, heart health, fertility, and reduced cancer risk.

These health benefits are likely due to the presence of beneficial plant compounds called isoflavones.

Tofu and green bean stir fry served over rice.

More green bean recipes

Did you give this Tofu & Green Bean Stir Fry Recipe a try? Let me know by leaving a comment and recipe rating below!

If you do make this recipe, don’t forget to tag me on Instagram or Pinterest – seeing your creations always makes my day. You can also subscribe to my email list to never miss a new recipe or nutrition education post!

Get the Recipe: Tofu & Green Bean Stir Fry (Healthy Dinner!)

This tofu and green bean stir fry combines crispy tofu with crunchy garlic green beans, all tossed in a light Asian-inspired sauce. Made in one pan on the stovetop, you can have this healthy plant-based dinner ready in 40-minutes!
Tofu and green beans served over rice.
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5 from 3 votes
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Ingredients

  • 1 block tofu, firm or extra firm (350 grams or 12.3 ounces)
  • 12 ounces green beans (340 grams)
  • 2 large cloves garlic, minced
  • 2 Tbsp avocado oil (divided)
  • Salt + pepper, to taste

Sauce:

Instructions

  • PREP: Drain and press the excess liquid out of tofu using a paper towel. Then, cut tofu into roughly 3/4-inch cubes. Trim green beans (if necessary) and mince garlic.
    *If serving with a grain (like rice or quinoa), start to cook that now so that it's ready when the stir-fry is!
  • MAKE SAUCE: Add cornstarch and 2 tsp of water to a small bowl. Whisk to create a slurry. Then, add all other sauce ingredients and whisk again to combine. Set aside.
  • COOK TOFU: Heat 1 Tbsp of avocado oil in a large pan over medium-high. Once hot, add in cubes of tofu. Season with salt and pepper, then allow to cook (undisturbed) for 5 minutes. Then, flip each cube to the other side. Let those cook for an additional 3 minutes, then toss to finish. Remove from pan, setting aside in a clean bowl.
  • COOK GREEN BEANS: To the same pan, add remaining 1 Tbsp of avocado oil. Add green beans and minced garlic. Cook for about 8 minutes, stirring frequently.
  • COMBINE: Lower the heat and add tofu back to the pan. Whisk sauce once more, then pour overtop. Toss to combine the green beans and tofu in the sauce, until well-coated. Season with salt and pepper, as needed.
  • SERVE: You may enjoy this recipe on its own, or serve over a grain like rice, quinoa, or noodles!

Notes

*LEFTOVERS: Store leftovers in an airtight container in the fridge. They’ll keep for about 3 days. You can reheat them on the stovetop or in the microwave.
*INGREDIENT SUBSTITUTIONS:
  • If you follow a strict vegan diet, you may swap honey with either maple syrup or agave.
  • You may swap rice vinegar with white wine vinegar or apple cider vinegar, if needed.
  • You may also use approx. 1/2 or 1 teaspoon of freshly grated ginger in place of ground ginger, if preferred.
  • If you don’t have cornstarch, I found this article helpful for identifying possible thickener substitutions, like potato starch or all purpose flour (and, more importantly, how much of them to use for the same effect).
  • If you’d prefer to serve this with another protein (instead of tofu), you can try it with shrimp, chicken, or beef. Simply adjust the cooking time on the protein, as needed.
Calories: 369kcal | Carbohydrates: 22g | Protein: 18g | Fat: 25g | Saturated Fat: 3g | Sodium: 698mg | Potassium: 702mg | Fiber: 5g | Sugar: 10g | Vitamin A: 1174IU | Vitamin C: 22mg | Calcium: 129mg | Iron: 4mg

Nutrition

As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.

Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.

Did you make this recipe?

Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!

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