Tofu and vegetable stir-fry with sesame

A quick plant-based stir-fry: golden tofu and crunchy vegetables in a soy and sesame sauce. High in plant protein, light and colourful, it is a healthy, speedy dinner with Asian flavours.

Preparation: 15 min  |  Cooking: 12 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 279 kcal · 21 g protein · 13 g carbohydrate · 15 g fat

Ingredients

• 200 g firm tofu
• 1 pepper
• 200 g broccoli
• 2 carrots
• 3 tbsp soy sauce
• 1 tbsp sesame seeds
• 1 tsp sesame oil

Method

1. Brown the tofu cubes, then set aside.
2. Stir-fry the vegetables over a high heat for 6 minutes.
3. Return the tofu to the pan and add the soy sauce and sesame oil.
4. Sprinkle with sesame seeds.

Nutritional benefits

Tofu provides complete plant protein for few calories, which makes it ideal for weight loss. Cooking in a wok keeps the vegetables crunchy and preserves their vitamins. Sesame adds healthy fats and a toasted flavour. A light, high-protein, 100% plant-based dish.

Variations and substitutions

• With tempeh or edamame beans.
• Served with rice or noodles.
• More vegetables: mangetout, mushrooms.
• Spicier: ginger, garlic, sriracha.

Storage and making ahead

Keeps for 2 days and reheats in a frying pan. Ideal for a packed lunch.

💡 Good to know

Brown the tofu well on all sides before adding the sauce: it stays firm and crispy instead of crumbling.

Read also

Discover more vegetarian recipes · vegan recipes · high-protein recipes · weight-loss recipes · dairy-free recipes.

Foods in this recipe: tofu · pepper · broccoli · carrots · soy sauce.

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