Stir-Fry Tofu and Vegetables
Crispy tofu stir-fry with broccoli, bell peppers, and soy sauce. 300 calories, 17g protein, vegan.
Stir-Fry Tofu and Vegetables has 300 calories per serving, with 17g protein, 25g carbs, 15g fat, and 4g fiber. Prep 15 min, cook 8 min.
Nutrition per serving
2 serving(s)
300
Calories
17g
Protein
34% DV
25g
Carbs
9% DV
15g
Fat
19% DV
* %DV based on a 2000 calorie diet
📊 300 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
15 min
Cook Time
8 min
Servings
2
Est. Cost
$3.50
Stir-Fry Tofu and Vegetables
Tofu takes on the flavors you cook it with. Here, it’s crisped up in a hot wok with broccoli and bell peppers, then seasoned with soy sauce and ginger. Vegan-friendly but definitely not flavor-free.
Ingredients
- 1 block extra-firm tofu, pressed and cut into 1-inch cubes
- 1 cup broccoli florets
- 1 bell pepper, sliced into strips
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp minced ginger
- 1 clove garlic, minced
- 1 tbsp sesame seeds (optional)
- Cooked brown rice for serving (optional)
Instructions
-
Press tofu between paper towels for 10 minutes to remove excess moisture.
-
Heat sesame oil in a wok over high heat until smoking.
-
Add tofu cubes and stir-fry for 5 minutes until golden on all sides. Remove and set aside.
-
Add more oil if needed, then add broccoli and bell pepper. Stir-fry 3 minutes.
-
Add garlic and ginger, cook 30 seconds until fragrant.
-
Return tofu to the wok with soy sauce. Toss to coat.
-
Serve over brown rice, topped with sesame seeds.
Nutrition Facts
| Nutrient | Per Serving |
|---|---|
| Calories | 300 kcal |
| Protein | 17g |
| Carbs | 25g |
| Fat | 15g |
| Fiber | 4g |
Tips
- Use cashew nuts instead of tofu for creamier texture.
- Add chili flakes for extra heat.
- For a faster version, use a bag of frozen stir-fry vegetables.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
skillet
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