High-Protein Spicy Tofu Stir Fry with Broccoli and Bell Peppers

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

A colorful stir fry packed with protein-rich tofu and vibrant vegetables, tossed in a tangy-spicy sauce for a quick and satisfying vegan meal. This asian fusion-inspired vegan (high protein, vegan) ready in about 30 minutes pairs broccoli florets, medium red bell pepper, sliced, medium carrot, julienned for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 3, 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: 15 min Cook: 15 min Serves 3 Asian Fusion cuisine 320 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 1 tbsp sesame oil in a large nonstick skillet over medium-high heat. Add 14 oz pressed and cubed extra-firm tofu and cook for 4-5 minutes, turning occasionally until golden and crisp on all sides. Remove tofu and set aside.
  2. Step 2: In the same skillet, add remaining 1 tbsp sesame oil, 3 minced garlic cloves, and 1 tbsp grated fresh ginger. Sauté for 30 seconds until fragrant.
  3. Step 3: Add 2 cups broccoli florets, 1 sliced red bell pepper, and 1 julienned carrot. Stir fry for 5-6 minutes until vegetables are tender-crisp.
  4. Step 4: In a small bowl, whisk together 3 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp sriracha, 1 tsp honey, 1 tsp cornstarch, and 2 tbsp water until smooth.
  5. Step 5: Return tofu to the skillet and pour the sauce over. Cook for 2-3 minutes, stirring frequently, until the sauce thickens and coats the tofu and vegetables.
  6. Step 6: Garnish with 2 tbsp chopped green onions and 1 tbsp toasted sesame seeds before serving over steamed rice or noodles.

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Frequently asked questions

How long does High-Protein Spicy Tofu Stir Fry with Broccoli and Bell Peppers take to make?

Total time is about 30 minutes (15 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 High-Protein Spicy Tofu Stir Fry 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 broccoli florets from drying out.

Can I substitute ingredients in High-Protein Spicy Tofu Stir Fry 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 High-Protein Spicy Tofu Stir Fry with Broccoli and Bell Peppers for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). 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 High-Protein Spicy Tofu Stir Fry with Broccoli and Bell Peppers high protein?

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

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