Spring Veggie Stir-Fry with Tofu

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-03-29 · Updated 2026-03-29

A quick, colorful stir-fry featuring crisp spring vegetables, marinated tofu, and a savory-sweet glaze. This asian-inspired salads (vegetarian) ready in about 40 minutes pairs block tofu, head broccoli, bell peppers into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 290 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. 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
• 1/2 lb asparagus
• 3 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tbsp sesame oil
• 3 cloves garlic
• 1 tbsp sesame seeds

Instructions

1. Step 1: Press 1 block tofu between paper towels for 15 minutes. Cut into 1/2-inch cubes. In a bowl, marinate tofu in 3 tbsp soy sauce and 1 tbsp maple syrup for 10 minutes.
2. Step 2: Slice 1 head broccoli into florets, 2 bell peppers into 1/4-inch strips, and 1/2 lb asparagus into 1-inch pieces.
3. Step 3: Heat 1 tbsp sesame oil in a wok over high heat. Add 3 minced garlic cloves and sauté for 30 seconds until fragrant. Add broccoli and bell peppers, stir-fry for 3-4 minutes until tender-crisp.
4. Step 4: Add asparagus and tofu, stir-fry for 2 minutes. Pour in remaining soy sauce and maple syrup, tossing until coated. Cook for 2 minutes until the sauce thickens and coats the back of a spoon. Garnish with 1 tbsp sesame seeds.