Stir-Fried Okinawan Vegetables with Tofu and Seaweed

By AislePrompt Editorial · Published 2026-06-01 · Updated 2026-06-01

A light and nutrient-dense stir-fry featuring Okinawa’s signature vegetables, silky tofu, and umami-rich seaweed for a wholesome vegan meal. This Japanese-inspired vegan recipe, ready in about 30 minutes, pairs firm tofu, goya (bitter melon), carrot for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 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.

Ingredients

• 14 oz, drained and cubed firm tofu
• 1 medium, seeded and sliced thin goya (bitter melon)
• 1 medium, julienned carrot
• 1/4 oz, soaked and sliced kombu (dried kelp)
• 2 tbsp sesame oil
• 2 tbsp soy sauce
• 1 tsp grated ginger
• 2 cloves, minced garlic
• 2 stalks, chopped green onions
• 1 tbsp toasted sesame seeds

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Instructions

1. Step 1: Heat 2 tbsp sesame oil in a large skillet over medium-high heat until shimmering.
2. Step 2: Add 2 minced garlic cloves and 1 tsp grated ginger, sautéing for 30 seconds until fragrant.
3. Step 3: Toss in 14 oz cubed firm tofu and sauté for 5 minutes until edges begin to brown.
4. Step 4: Add 1 medium thinly sliced goya (bitter melon), 1 medium julienned carrot, and 1/4 oz soaked sliced kombu, stir-frying for 4-5 minutes until vegetables are tender but still crisp.
5. Step 5: Pour in 2 tbsp soy sauce, stirring to coat all ingredients evenly, and cook for 1 more minute until the sauce is absorbed.
6. Step 6: Remove from heat and sprinkle with 2 chopped green onions and 1 tbsp toasted sesame seeds before serving.