Asian-Style Stir-Fried Tofu with Broccoli and Bell Peppers

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A vibrant, protein-packed stir-fry with crispy tofu and crisp vegetables in a savory ginger-soy glaze. This asian-inspired one pot (high-protein) ready in about 35 minutes pairs pressed and cubed firm tofu, broccoli florets, thinly sliced red bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 calories and feeds 2, 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.

Prep: 20 min Cook: 15 min Serves 2 Asian cuisine 250 cal/serving
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Ingredients

Instructions

  1. Step 1: Toss 300g pressed and cubed firm tofu with 10g cornstarch until evenly coated, then pan-fry in a non-stick skillet over medium-high heat for 8 minutes, flipping once, until golden and crispy on all sides.
  2. Step 2: Remove tofu and set aside. Heat 15ml sesame oil in the same skillet over medium-high heat. Add 10g minced ginger and 10g minced garlic, and stir-fry for 30 seconds until fragrant.
  3. Step 3: Add 200g broccoli florets, 150g sliced red bell pepper, and 100g julienned carrots, and stir-fry for 5 minutes until vegetables are crisp-tender and vibrant.
  4. Step 4: Whisk together 30ml soy sauce, 60ml water, and 10g cornstarch in a small bowl. Pour the sauce into the skillet, stirring constantly until it thickens and coats the vegetables, about 2 minutes.
  5. Step 5: Return 300g crispy tofu to the skillet, toss to coat in the sauce, and cook for 1 more minute until heated through. Serve immediately.

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Frequently asked questions

How long does Asian-Style Stir-Fried Tofu with Broccoli and Bell Peppers take to make?

Total time is about 35 minutes (20 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Asian-Style Stir-Fried Tofu with Broccoli and Bell Peppers?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep pressed and cubed firm tofu from drying out.

Can I substitute ingredients in Asian-Style Stir-Fried Tofu with Broccoli and Bell Peppers?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Asian-Style Stir-Fried Tofu with Broccoli and Bell Peppers for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Asian-Style Stir-Fried Tofu with Broccoli and Bell Peppers high-protein?

Yes — this recipe is tagged high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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