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

By AislePrompt Editorial · Published 2026-06-22 · Updated 2026-06-22

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 recipe (high protein), ready in about 30 minutes, pairs broccoli florets, red bell pepper, sliced, 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.

Ingredients

• 14 oz extra-firm tofu, pressed and cubed into 1-inch pieces
• 2 cups broccoli florets
• 1 medium red bell pepper, sliced
• 1 medium carrot, julienned
• 2 tbsp sesame oil
• 3 cloves minced garlic
• 1 tbsp grated fresh ginger
• 3 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sriracha sauce
• 1 tsp honey
• 1 tsp cornstarch
• 2 tbsp water
• 2 tbsp chopped green onions
• 1 tbsp 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 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.