Vegetable Stir-Fry with Tofu or Tempeh

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

Quick-cooked vegetables and protein of choice, tossed in a savory soy-ginger sauce that’s ready in 15 minutes. This asian-inspired vegetarian (high protein) ready in about 22 minutes pairs broccoli, bell peppers, firm tofu for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 310 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: 10 min Cook: 12 min Serves 2 Asian cuisine 310 cal/serving
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Ingredients

Instructions

  1. Step 1: Cut 8 oz firm tofu into 1/2-inch cubes. Pat dry with paper towels, then toss with 1 tsp sesame oil and 1/4 tsp salt.
  2. Step 2: Heat 1 tsp sesame oil in a wok over high heat. Add tofu cubes in a single layer and sear for 3 minutes per side until golden, then remove and set aside.
  3. Step 3: Add 1 tbsp minced fresh ginger to the wok, stir for 30 seconds until aromatic. Add 2 cups broccoli florets and 1 cup sliced bell peppers, stir-frying for 4 minutes until crisp-tender.
  4. Step 4: Return tofu to the wok. Add 3 tbsp soy sauce and 1/4 cup water, tossing for 2 minutes until sauce thickens and coats vegetables.

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Frequently asked questions

How long does Vegetable Stir-Fry with Tofu or Tempeh take to make?

Total time is about 22 minutes (10 min prep + 12 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 Vegetable Stir-Fry with Tofu or Tempeh?

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 broccoli from drying out.

Can I substitute ingredients in Vegetable Stir-Fry with Tofu or Tempeh?

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 Vegetable Stir-Fry with Tofu or Tempeh 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.

Is Vegetable Stir-Fry with Tofu or Tempeh high protein?

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

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