Stir-Fried No-Spicy Tofu and Vegetable Medley

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

A colorful stir-fry featuring firm tofu and fresh vegetables tossed in a savory, mild garlic soy sauce, ideal for a quick vegan meal without heat. This Asian Fusion-inspired vegan recipe, ready in about 30 minutes, pairs 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 250 calories and feeds 3, 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: 15 min Serves 3 Asian Fusion cuisine 250 cal/serving
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Ingredients

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Instructions

  1. Step 1: Drain and press 14 oz firm tofu to remove excess water, then cut into 1-inch cubes.
  2. Step 2: Toss tofu cubes in 1 tbsp cornstarch until lightly coated.
  3. Step 3: Heat 2 tbsp vegetable oil in a large non-stick skillet or wok over medium-high heat until shimmering.
  4. Step 4: Add the tofu cubes and stir-fry for 5-6 minutes, turning occasionally until all sides are golden and crispy. Remove tofu and set aside.
  5. Step 5: In the same skillet, add 1 tbsp sesame oil and 3 minced garlic cloves, sauté for 30 seconds until fragrant.
  6. Step 6: Add 1.5 cups broccoli florets, 1 medium sliced red bell pepper, and 1 medium julienned carrot. Stir-fry for 4-5 minutes until vegetables are tender-crisp.
  7. Step 7: Mix 3 tbsp soy sauce with 1/4 cup water and pour into the skillet, stirring to coat the vegetables.
  8. Step 8: Return the crispy tofu to the skillet and toss everything together for 2 minutes until the sauce thickens and coats the tofu and vegetables.
  9. Step 9: Remove from heat and garnish with 2 sliced green onions before serving immediately.

Frequently asked questions

How long does Stir-Fried No-Spicy Tofu and Vegetable Medley 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 Stir-Fried No-Spicy Tofu and Vegetable Medley?

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 firm tofu from drying out.

Can I substitute ingredients in Stir-Fried No-Spicy Tofu and Vegetable Medley?

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 Stir-Fried No-Spicy Tofu and Vegetable Medley for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). 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 Stir-Fried No-Spicy Tofu and Vegetable Medley vegan?

Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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