When the weather warms up, stir-fries are one of the easiest ways to eat the rainbow without spending hours in the kitchen. This Spring Veggie Stir-Fry with Tofu is light, vibrant, and packed with protein. It’s the kind of meal that’s ready in under 15 minutes, tastes fresh, and makes you feel smugly healthy afterward.
Think crispy tofu cubes tossed with tender-crisp seasonal veggies and a simple soy-sesame sauce — all in one pan, no fuss, no leftovers waste.
🌱 Why you’ll love this stir-fry
- Plant-based protein: Tofu gives you protein without heaviness.
- Seasonal veggies: Uses spring’s best — asparagus, snow peas, and carrots.
- Quick & simple: Done in under 15 minutes.
- Customisable: Mix and match veggies depending on what’s in the fridge.
🛒 Ingredients (Serves 1)
- 100g firm tofu, cubed
- ½ cup broccoli florets
- 4–5 asparagus spears, chopped
- ½ carrot, julienned
- ½ cup snow peas
- 1 spring onion, sliced
- 1 tsp sesame oil (or olive oil)
For the Sauce
- 1 tbsp soy sauce
- ½ tsp sesame seeds (optional)
- ½ tsp honey or maple syrup
- ½ tsp rice vinegar or lemon juice
- Pinch chilli flakes (optional)
To Serve (optional)
- ½ cup cooked rice or soba noodles
👩🍳 Step-by-Step Instructions
- Prep tofu: Pat tofu dry with paper towel, then cut into bite-sized cubes.
- Cook tofu: Heat sesame oil in a non-stick pan. Fry tofu for 3–4 minutes, turning, until golden. Remove and set aside.
- Stir-fry veggies: In the same pan, add broccoli, asparagus, carrot, and snow peas. Stir-fry for 3–4 minutes until tender-crisp.
- Add sauce: Whisk soy, sesame seeds, honey, vinegar, and chilli flakes. Pour over veggies and toss to coat.
- Finish: Return tofu to the pan, toss gently, then serve with rice or noodles if you like.
🔄 Swaps & Variations
- Protein swap: Use prawns, chicken, or beef strips instead of tofu.
- Veg swap: Baby corn, zucchini, or mushrooms work beautifully.
- Low-carb: Serve without rice or with cauliflower rice.
- Extra flavour: Add grated ginger or garlic to the sauce.
❄️ Storage & Leftovers
- Best eaten fresh (veggies lose their crunch).
- If saving, store in the fridge up to 1 day and reheat quickly in a pan.
- Leftover rice or noodles can be stored separately and added fresh when reheating.
⚡ Nutrition Per Serve (approx.)
- Calories: ~330 (without rice)
- Protein: 16g
- Fat: 14g
- Carbs: 28g
- Fibre: 6g
💡 Plan4One Tip
Keep frozen mixed stir-fry veg on hand — they’re already chopped and last months. Pair them with fresh tofu or protein for a quick meal when the fridge is bare.
🌟 Your Turn
Would you keep this vegetarian, or throw in some prawns or chicken? Drop your favourite combo below — and subscribe to Plan4One for more fresh spring solo recipes.
