High-Rise Vegetable Stir Fry with Tofu and Sesame

By AislePrompt Editorial · Published 2026-04-26 · Updated 2026-04-26

A colorful, nutrient-packed stir fry featuring firm tofu and a medley of vegetables tossed in a savory sesame-ginger sauce. This Asian-inspired high-protein recipe (vegetarian), ready in about 30 minutes, pairs firm tofu, broccoli florets, red bell pepper 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 cubed firm tofu
• 2 cups broccoli florets
• 1 medium, sliced into strips red bell pepper
• 1 large, julienned carrot
• 3 stalks, sliced green onions
• 3 tbsp soy sauce
• 2 tbsp sesame oil
• 1 tbsp minced fresh ginger
• 3 minced garlic cloves
• 1 tbsp toasted sesame seeds
• 2 tbsp vegetable oil
• 1 tbsp honey

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 2 tbsp vegetable oil in a large wok over medium-high heat until shimmering. Add 14 oz pressed, cubed firm tofu and stir-fry for 5-6 minutes, turning occasionally until golden on all sides; remove tofu and set aside.
2. Step 2: In the same wok, add 2 tbsp sesame oil, 3 minced garlic cloves, and 1 tbsp minced fresh ginger. Stir-fry for 30 seconds until fragrant.
3. Step 3: Add 2 cups broccoli florets, 1 medium sliced red bell pepper, and 1 large julienned carrot. Stir-fry vegetables for 4-5 minutes until crisp-tender.
4. Step 4: Return tofu to the wok and add 3 tbsp soy sauce and 1 tbsp honey. Toss everything together and cook for another 2 minutes until sauce thickens and coats tofu and vegetables.
5. Step 5: Remove from heat, sprinkle 3 sliced green onions and 1 tbsp toasted sesame seeds on top, and serve immediately with steamed rice or noodles.