Defibrillator Vegetable Stir-Fry with Tofu
A colorful, nutrient-packed stir-fry featuring crisp-tender vegetables and tofu, finished with a savory-sweet tamari glaze. This asian-inspired vegetarian (vegetarian, high-protein) ready in about 23 minutes pairs broccoli florets, thinly sliced bell peppers, tamari for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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
- 1 block (14 oz), pressed and cubed firm tofu
- 2 cups broccoli florets
- 1 cup, thinly sliced bell peppers
- 3 tbsp tamari
- 1 tbsp sesame oil
Instructions
- Step 1: Heat 1 tbsp sesame oil in a wok or large skillet over high heat until smoking, then add 14 oz cubed pressed tofu and stir-fry for 4 minutes until golden brown on all sides.
- Step 2: Push tofu to one side, add 2 cups broccoli florets and 1 cup sliced bell peppers to the skillet, and stir-fry for 3 minutes until vegetables are crisp-tender.
- Step 3: Mix 3 tbsp tamari with 1 tbsp water, pour over vegetables, and toss everything together for 1 minute until the sauce thickens and coats the ingredients.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Defibrillator Vegetable Stir-Fry with Tofu take to make?
Total time is about 23 minutes (15 min prep + 8 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 Defibrillator Vegetable Stir-Fry with Tofu?
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 broccoli florets from drying out.
Can I substitute ingredients in Defibrillator Vegetable Stir-Fry with Tofu?
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 Defibrillator Vegetable Stir-Fry with Tofu for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Defibrillator Vegetable Stir-Fry with Tofu vegetarian?
Yes — this recipe is tagged vegetarian, high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Substituted chicken for tofu and it worked beautifully.
- ★★★★★
Brought this to a potluck and it was the first dish to disappear.
- ★★★★★
My whole family loved this.
