Nurse's Quick Veggie & Tofu Stir-Fry

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-07 · Updated 2026-04-07

A vibrant, protein-packed stir-fry with crisp vegetables and silken tofu, ready in 20 minutes for busy shifts. This asian-inspired quick meals (vegetarian) ready in about 25 minutes pairs firm tofu, broccoli florets, bell peppers for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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 firm tofu
• 2 cups broccoli florets
• 1 cup bell peppers
• 1 cup carrots
• 2 cloves garlic
• 1 tsp ginger
• 3 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 1 tsp cornstarch
• 2 tbsp water
• 3 cups cooked brown rice
• 1 tsp sesame seeds

Instructions

1. Step 1: Press 14 oz firm tofu to remove excess water, then cut into 1-inch cubes. In a small bowl, whisk 3 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 tsp cornstarch, and 2 tbsp water.
2. Step 2: Heat 1 tbsp oil in a large skillet over medium-high heat. Add 2 minced garlic cloves and 1 tsp minced ginger, stir-frying for 30 seconds until fragrant.
3. Step 3: Add 14 oz tofu cubes and cook for 5 minutes, stirring occasionally, until golden. Add 2 cups broccoli florets, 1 cup sliced bell peppers, and 1 cup julienned carrots. Stir-fry for 5-6 minutes until vegetables are crisp-tender.
4. Step 4: Pour sauce over vegetables and tofu, stirring until sauce thickens and coats everything, about 2 minutes. Serve over 3 cups cooked brown rice and sprinkle with 1 tsp sesame seeds.