Asian-Inspired Stir Fry with Tofu and Rainbow Vegetables

By AislePrompt Editorial · Published 2026-06-12 · Updated 2026-06-12

A colorful, protein-rich stir fry featuring crispy tofu and a medley of fresh vegetables tossed in a savory soy-ginger sauce, perfect for a quick weeknight dinner. This Asian Fusion-inspired stir-fry recipe (vegetarian, high protein), ready in about 30 minutes, pairs extra firm tofu, sesame oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 14 oz, pressed and cut into 1-inch cubes extra firm tofu
• 2 tbsp sesame oil
• 3, minced garlic cloves
• 1 tbsp, grated fresh ginger
• 1 medium, sliced into thin strips red bell pepper
• 2 cups broccoli florets
• 1 large, julienned carrot
• 1 cup snow peas
• 3 tbsp low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp honey
• 1 tsp cornstarch
• 2 tbsp water
• 2, sliced for garnish scallions
• 1 tbsp, for garnish toasted sesame seeds

The wok we’d stir-fry this in → Best Woks for 2026: Carbon Steel, Nonstick & Flat-Bottom Picks + Buying Guide

Instructions

1. Step 1: Heat 1 tbsp sesame oil in a large nonstick skillet or wok over medium-high heat. Add 14 oz pressed and cubed extra firm tofu and cook for 6-7 minutes, turning occasionally, until golden and crispy on all sides. Remove tofu and set aside.
2. Step 2: In the same skillet, add the remaining 1 tbsp sesame oil. Add 3 minced garlic cloves and 1 tbsp grated fresh ginger, sauté for 30 seconds until fragrant.
3. Step 3: Add 1 sliced medium red bell pepper, 2 cups broccoli florets, 1 julienned large carrot, and 1 cup snow peas to the skillet. Stir fry vegetables for 5-6 minutes until tender-crisp.
4. Step 4: In a small bowl, whisk together 3 tbsp low sodium soy sauce, 1 tbsp rice vinegar, 1 tsp honey, 1 tsp cornstarch, and 2 tbsp water until smooth. Pour this sauce over the vegetables in the skillet.
5. Step 5: Return the crispy tofu to the skillet and toss everything together. Cook for 2-3 minutes until the sauce thickens and coats all ingredients.
6. Step 6: Remove from heat and garnish with 2 sliced scallions and 1 tbsp toasted sesame seeds. Serve immediately over steamed rice or noodles if desired.