Mobility 4 All Vegetable Stir-Fry with Tofu
A vibrant and nutritious stir-fry featuring crisp seasonal vegetables and firm tofu, designed to be accessible, wholesome, and delicious. This asian-inspired vegan (vegetarian, gluten-free) ready in about 30 minutes pairs (1 block) extra firm tofu, soy sauce, sesame oil 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
- 14 oz (1 block) extra firm tofu
- 3 tbsp soy sauce
- 2 tbsp sesame oil
- 1 tbsp grated fresh ginger
- 3 minced garlic cloves
- 2 cups broccoli florets
- 1 medium, sliced into strips red bell pepper
- 1 large, julienned carrot
- 1 cup snap peas
- 2 sliced green onions
- 1 tbsp toasted sesame seeds
Instructions
- Step 1: Press 14 oz extra firm tofu to remove excess moisture, then cut into 1-inch cubes. Toss cubes gently with 1 tbsp soy sauce.
- Step 2: Heat 1 tbsp sesame oil in a large non-stick skillet over medium-high heat. Add tofu cubes and cook for 4-5 minutes, turning occasionally until golden on all sides. Remove tofu and set aside.
- Step 3: In the same skillet, add 1 tbsp sesame oil, 1 tbsp grated fresh ginger, and 3 minced garlic cloves. Sauté for 1 minute until fragrant.
- Step 4: Add 2 cups broccoli florets, 1 medium sliced red bell pepper, 1 large julienned carrot, and 1 cup snap peas. Stir-fry for 5-6 minutes until vegetables are tender-crisp.
- Step 5: Return tofu to skillet with vegetables. Add remaining 2 tbsp soy sauce and toss everything gently for 2 minutes to combine and heat through.
- Step 6: Garnish with 2 sliced green onions and 1 tbsp toasted sesame seeds before serving.
Frequently asked questions
How long does Mobility 4 All 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 Mobility 4 All 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 (1 block) extra firm tofu from drying out.
Can I substitute ingredients in Mobility 4 All 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 Mobility 4 All 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 Mobility 4 All Vegetable Stir-Fry with Tofu vegetarian?
Yes — this recipe is tagged vegetarian, gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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