Pan-Seared Goya Stir-Fry with Egg and Tofu

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

A classic Okinawan stir-fry combining bitter melon (goya), silky tofu, and scrambled eggs for a nutritious and flavorful dish. This japanese-inspired vegetarian ready in about 25 minutes pairs goya (bitter melon), firm tofu, large eggs for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 2, 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.

Prep: 15 min Cook: 10 min Serves 2 Japanese cuisine 180 cal/serving
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Ingredients

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Instructions

  1. Step 1: Slice 200 g goya in half lengthwise, remove seeds with a spoon, then thinly slice into half-moons. Sprinkle with 1/4 tsp salt and let sit for 10 minutes, then rinse and pat dry to reduce bitterness.
  2. Step 2: Heat 2 tbsp sesame oil in a large skillet over medium-high heat. Add 2 minced garlic cloves and sauté for 30 seconds until fragrant.
  3. Step 3: Add the prepared goya slices and stir-fry for 4 minutes until slightly softened but still crisp.
  4. Step 4: Gently add 150 g firm tofu cubes and stir carefully, cooking for 2 minutes until heated.
  5. Step 5: Push the goya and tofu to the side, pour in 3 lightly beaten eggs, and scramble gently until just set, then combine everything. Season with 1 tbsp soy sauce and toss for 1 minute.
  6. Step 6: Plate the stir-fry and sprinkle 1 tbsp bonito flakes on top to add umami aroma.

Frequently asked questions

How long does Pan-Seared Goya Stir-Fry with Egg and Tofu take to make?

Total time is about 25 minutes (15 min prep + 10 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 Pan-Seared Goya Stir-Fry with Egg and 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 goya (bitter melon) from drying out.

Can I substitute ingredients in Pan-Seared Goya Stir-Fry with Egg and 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 Pan-Seared Goya Stir-Fry with Egg and Tofu for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). 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.

What goes well with Pan-Seared Goya Stir-Fry with Egg and Tofu?

Japanese vegetarian like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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