Low-Fat Spiced Vegetable Stir Fry with Tofu

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

A colorful mix of vegetables and firm tofu stir-fried on low heat with warming spices for a light, healthy Asian-inspired dish. This asian-inspired low carb (low fat) ready in about 30 minutes pairs extra firm tofu, carrot, red bell pepper 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 low-carb week and pairs well with cauliflower rice or roasted green vegetables. 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 4 Asian cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 1 tbsp canola oil in a large non-stick skillet or wok over low-medium heat. Add 14 oz cubed extra firm tofu and cook gently for 5 minutes, turning occasionally until lightly golden on all sides.
  2. Step 2: Add 1 tbsp minced fresh ginger and 3 minced garlic cloves, stirring for 1 minute until fragrant but not browned.
  3. Step 3: Add 1 large julienned carrot, 1 medium sliced red bell pepper, 1 cup trimmed snap peas, and 3 sliced green onions to the pan, stirring frequently for 5 minutes until vegetables soften but remain crisp.
  4. Step 4: Pour in 3 tbsp low sodium soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1/2 tsp black pepper, and 1/4 tsp red chili flakes if using, stirring to coat tofu and vegetables evenly.
  5. Step 5: Cook on low heat for another 3 minutes until the sauce thickens slightly and the dish is heated through.
  6. Step 6: Remove from heat and serve immediately over steamed rice or noodles.

Frequently asked questions

How long does Low-Fat Spiced Vegetable Stir Fry with Tofu 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 Low-Fat Spiced 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 extra firm tofu from drying out.

Can I substitute ingredients in Low-Fat Spiced 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 Low-Fat Spiced 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 Low-Fat Spiced Vegetable Stir Fry with Tofu low fat?

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

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