Vegetable Stir-Fry with Tofu
Quick, healthy plant-based dinner with crispy tofu and vibrant vegetables.
Adjust Servings
Macronutrient Breakdown
Ingredients
- firm tofu
- broccoli
- bell pepper
- snap peas
- carrots
- soy sauce
- sesame oil
- ginger
- garlic
- cornstarch
Instructions
- 1
Press and cube tofu, pan-fry until golden.
- 2
Stir-fry vegetables in sesame oil.
- 3
Mix soy sauce, ginger, garlic, and cornstarch.
- 4
Add sauce and tofu to vegetables.
- 5
Cook until sauce thickens.
Nutrition Facts
About Vegetable Stir-Fry with Tofu
Quick, healthy plant-based dinner with crispy tofu and vibrant vegetables.
This dinner recipe provides a moderate amount of protein with 310 calories per serving.
Perfect for beginners, this recipe requires minimal cooking skills and can be prepared quickly. The total preparation and cooking time is 25 minutes.
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Methodology & Nutrition Data Sources — Vegetable Stir-Fry with Tofu
How we calculate Vegetable Stir-Fry with Tofu nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (310 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (18g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (28g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (16g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (5g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Vegetable Stir-Fry with Tofu?
Vegetable Stir-Fry with Tofu contains approximately 310 calories per serving, making it a moderate option for a healthy meal.
Is Vegetable Stir-Fry with Tofu good for weight loss?
Yes, Vegetable Stir-Fry with Tofu can be part of a weight loss diet. With 310 calories and 18g of protein per serving, it helps keep you satisfied.
How much protein does Vegetable Stir-Fry with Tofu have?
Vegetable Stir-Fry with Tofu provides 18g of protein per serving, which is good for supporting muscle maintenance and satiety.
How long does it take to make Vegetable Stir-Fry with Tofu?
Vegetable Stir-Fry with Tofu takes about 15 minutes to prepare and 10 minutes to cook, totaling 25 minutes from start to finish.
Can I meal prep Vegetable Stir-Fry with Tofu?
Yes, Vegetable Stir-Fry with Tofu stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Vegetable Stir-Fry with Tofu?
Per serving: 310 calories, 18g protein. This makes it a balanced hearty meal option.