Spectrum Stir-Fry

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-03-30 · Updated 2026-03-30

A colorful stir-fry with rainbow vegetables, tofu, and a light soy-ginger sauce that reflects the full spectrum of visible light. This asian-inspired asian (vegetarian) ready in about 35 minutes pairs block tofu, head broccoli, bell peppers for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 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

• 1 block tofu
• 1 head broccoli
• 2 bell peppers
• 2 carrots
• 1 cup snap peas
• 3 tbsp soy sauce
• 2 tbsp ginger
• 3 cloves garlic
• 1 tbsp honey
• 1 tbsp cornstarch
• 2 tbsp vegetable oil
• 1 tbsp sesame seeds

Instructions

1. Step 1: Press 1 block tofu into 1/2-inch cubes and pat dry. Cut 1 head broccoli into florets, slice 2 bell peppers into 1/2-inch strips, julienne 2 carrots, and add 1 cup snap peas to a bowl.
2. Step 2: In a small bowl, whisk 3 tbsp soy sauce, 2 tbsp grated ginger, 3 minced garlic cloves, 1 tbsp honey, and 1 tbsp cornstarch until smooth.
3. Step 3: Heat 2 tbsp vegetable oil in a wok or large skillet over high heat. Add tofu and stir-fry for 3-4 minutes until golden. Remove and set aside.
4. Step 4: Add broccoli, bell peppers, carrots, and snap peas to the pan. Stir-fry for 5-6 minutes until tender-crisp. Return tofu to the pan and pour in the sauce. Cook for 2-3 minutes until thickened.
5. Step 5: Sprinkle 1 tbsp sesame seeds over the top and serve immediately, ideally with steamed rice.