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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Vegetable Stir Fry Recipe (Healthy + Easy)

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This easy Vegetable Stir Fry recipe is the ultimate Asian dinner made with tofu, vegetables, soy sauce, and red curry sauce! Ready in just 20 minutes, youll love this healthy and tasty meal that tastes way better than takeout!

healthy vegetable stir fry recipe served in a white bowl with chopsticks

This vegetable Asian stir fry is filled with amazing flavors and is such a healthy, easy, family-friendly recipe. Perfect for busy weeknights, I love to make this tofu based recipe at least a few times a month. It’s that good!

Sweet with a little bit of heat, this vegetable stir fry recipe is the ultimate comfort meal. Carrots, broccoli, and baby corn are mixed with authentic Asian flavors for a mouthwatering meal that’s ready in 20 minutes.

There are also so many variations to this recipe that you can easily modify it based on your family’s preferences or whatever you have in the fridge!

Latest Recipe Video!

Feel free to make this in advance as it keeps really well in the fridge and tastes even better the next day.

I hope you love this healthy stir fry recipe as much as we do. My kids gobbled it up and asked for seconds!

What is stir fry?

Stir fry is a classic recipe that originated in China, but is commonly popular throughout the world. To prepare a stir fry recipe, you heat some vegetables and ingredients over high heat with oil, then stir and cook until all of the ingredients are heated through. You can usually use whichever vegetables and proteins you have on hand!

How to Make This Vegetable Stir Fry Recipe

Tools and Equipment You’ll Need

Recipe Ingredients and Notes

asian stir fry ingredients
  • Mixed vegetables: To save time, I buy pre-chopped frozen Asian stir fry vegetable blends. You can find a large variety of options at most grocery stores.
  • Tofu: I used a mix of sprouted firm tofu and baked tofu for a variety of textures in this tofu stir fry recipe. But you can use any type of tofu you like – I just recommend using a firm or extra firm tofu (silken tofu will fall apart in this recipe).
  • Olive oil: Important to grease the pans, but you can use any type of oil here.
  • Brown rice or quinoa: For serving. Quinoa or brown rice can be substituted for a variety of things. Scroll down further to read about variations.
  • Sesame seeds: Optional, but recommended. You can also use cashews or any nut you like.
  • Garlic, Ginger, Salt and Crushed Red Pepper: To add even more flavor!

Sauces

  • Red curry sauce: I like the Thai Red Curry Sauce from Trader Joe’s because it has a clean ingredients list, is relatively low in calories, and tastes great. But you can use any teriyaki or curry sauce you like from your local grocery store.
  • Soy sauce: Low sodium was used here this recipe, but any type of soy sauce will do. Use tamari for a gluten free option!

What is sprouted tofu?

Sprouted tofu is similar to regular silken tofu, but instead, uses germinated soy beans that have little sprouts on them. Not only is sprouted tofu known to have a high protein content, but it’s loaded with calcium, too.

Step by Step Instructions

Step 1: To start, cook the rice or quinoa. Cut the tofu into 1/2 inch cubes and set aside.

Step 2: Sauté the tofu cubes. Spray a large pan with cooking spray and heat over medium heat. Saute the tofu cubes until slightly crispy on the outside, add 1 Tbsp soy sauce towards the end of cooking for flavor.

tofu sauteeing in a pot

Step 3: Heat a separate large pan or wok over medium to medium-high heat. Add olive oil, then pour the frozen veggies into the pan. Stir fry for five minutes until the veggies are cooked through, add garlic, ginger, crushed red pepper, and remaining soy sauce. Cook another 5 minutes until everything is combined.

vegetables in a pan

Step 4: Add the tofu cubes to the veggies, and the Red Curry Sauce. Stir fry lightly on medium-low heat until the entire mixture is heated through (about 5 minutes).

veggies and tofu added to pot

Step 5: Adjust seasonings as needed, add hot sauce if you like it spicy. Sprinkle sesame seeds or cashews on top. Serve with brown rice or quinoa.

healthy vegetable stir fry recipe served in a white bowl with chopsticks

What makes this tofu stir fry recipe healthy?

  • Vegan: This recipe is naturally vegan making it totally plant-based!
  • High in Protein: A great way to squeeze in some heart healthy plant protein, the tofu in this stir fry is packed with almost 27 grams of protein per serving!
  • Rich in Nutrients: The vegetables in this healthy stir fry provide antioxidants, vitamins, fiber, nutrients, and minerals. Tofu contains all 9 essential amino acids, as well as iron, calcium, copper, zinc and B vitamins.

What are the health benefits of quinoa?

Quinoa is gluten free, high in protein and fiber, and one of the few plant foods that contains all nine of the essential amino acids! With large amounts of flavonoids, these antioxidants potent and packed with numerous health benefits.

Recipe FAQS

What vegetables are good for stir fry?

All kinds of vegetables are good! I used frozen veggies, but you can even use fresh vegetables, too. You want to choose veggies that will hold up well and won’t get mushy too fast (e.g. squashes or leafy greens). I like to use baby corn, carrots, green beans, cauliflower, broccoli, or edamame.

How do you stir fry vegetables without them getting soggy?

Make sure add the veggies that take the longest to cook to the pan first (e.g. onions, carrots, potatoes), and then follow it up with the faster cooking veggies (broccoli, snap peas, cauliflower, etc). Additionally, don’t cook the stir fry for too long over too high heat, because that will cause your veggies to overcook and become soggy.

Is it ok to stir fry frozen vegetables?

Absolutely! I used frozen vegetables because they are super easy and quick. You don’t have to defrost or thaw them before adding them to your vegetable stir fry.

How do you make stir fry sauce from scratch?

I used just soy sauce and Thai red curry sauce for this recipe, but I also have an amazing stir fry sauce recipe that is made from scratch.

Will kids enjoy this Asian Stir Fry?

Absolutely! Mine loved it! For younger children, it may be a little bit on the spicier side, but you can always omit the red Thai curry sauce and crushed red pepper to make it friendlier for them.

Recipe Variations

This Asian stir fry recipe already so good on its own, but if you want to switch some things up, you totally can!

To Make Things Different

Change the veggies: You can use any type of vegetables, really. I used broccoli, corn, carrots, and green beans, but snow peas, cauliflower, potatoes, or even pumpkin would be good, too.

Change the base: There are so many options for stir fry. You can serve this vegetable stir fry recipe over a bed of gluten free noodles, quinoa, brown rice, jasmine rice, basmati, shirataki or konjac noodes, or even serve it without a base!

Alternative to soy sauce to make this gluten free: You can use Tamari or coconut aminos in place of the soy sauce.

healthy vegetable stir fry recipe served in a white bowl with chopsticks

Top Tips for This Easy Stir Fry Recipe

  • Use frozen veggies to keep things quick and simple!
  • Don’t over cook the vegetables or they will be mushy.
  • Make sure your veggies are all cut into similar sized pieces so they cook evenly and at the same rate.
  • Store the leftovers in an airtight container in the refrigerator for up to four days.

Check Out These Other Amazing Asian Inspired Recipes!

If you have tried this Simple and Healthy Asian Stir Fry recipe, or any other recipe on my blog, then please rate it and let me know how it turned out in the comments below! You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM and PINTEREST to see more delicious, healthy, family friendly food!

healthy vegetable stir fry recipe served in a white bowl with chopsticks
Print Recipe
5 from 5 votes

Asian Vegetable Stir Fry Recipe

This easy Vegetable Stir Fry recipe is the ultimate Asian dish made with tofu, vegetables, soy sauce, red Thai sauce, and so much more! Ready in about 20 minutes for an delicious meal way better than takeout.
Prep Time5 mins
Cook Time15 mins
Total Time20 mins
Course: Main Course
Cuisine: Asian, Vegan
Servings: 4 servings
Calories: 395kcal
Author: Anjali Shah

Ingredients

  • 1 tbsp olive oil
  • 3 sprays Olive oil cooking spray
  • 16oz package Organic Sprouted Firm Tofu cut into cubes
  • 7oz package Teriyaki (or Savory) Baked Tofu cut into cubes
  • 2 16oz Packages of Frozen Asian Mixed Veggies (about 10 cups) I like to get the one with the greatest variety of veggies – e.g. broccoli, carrots, green beans, snap peas, etc.
  • 3 tbsp Low Sodium Soy Sauce more to taste
  • 4 cloves garlic minced
  • 1 tsp minced ginger
  • 1 sprinkle crushed red pepper more to taste
  • ¼ cup Red Curry Sauce You can pretty much use any bottled curry or teriyaki sauce mixture you like – check out the Asian section in your supermarket. But make sure to get a sauce that has vegetarian (or vegan) friendly ingredients!
  • 1 cup cooked Brown Rice or quinoa use 1/4 cup cooked per serving
  • 1 tbsp Sesame Seeds as a garnish alternatively, use chopped cashews
  • salt and pepper (or a hot sauce like siracha) to taste

Instructions

  • Cook the brown rice or quinoa first – because that takes the longest to cook in this recipe. Cut your tofu into 1/2 inch cubes and set aside.
  • Spray a large pan with cooking spray and heat over medium heat. Saute the tofu cubes until slightly crispy on the outside, add 1 Tbsp soy sauce towards the end of cooking for flavor.
  • Heat a separate large pan or wok over medium to medium-high heat. Add olive oil, then pour the frozen veggies into the pan.
  • Stir fry 5 minutes until the veggies are cooked through, add garlic, ginger, crushed red pepper, and remaining soy sauce. Cook another 5 minutes until everything is combined.
  • Add the tofu cubes to the veggies, and the Red Curry Sauce. Stir fry lightly on medium-low heat until the entire mixture is heated through (about 5 minutes).
  • Adjust seasonings as needed, add hot sauce if you like it spicy. Sprinkle sesame seeds or cashews on top. Serve with brown rice or quinoa.

Notes

Top Tips For This Healthy Stir Fry Recipe
  • Use frozen veggies to keep things quick and simple!
  • Don’t over cook the vegetables or they will be mushy.
  • Make sure your veggies are all cut into similar sized pieces so they cook evenly and at the same rate.
  • Store the leftovers in an airtight container in the refrigerator for up to four days.

Nutrition

Calories: 395kcal | Carbohydrates: 38.1g | Protein: 26.9g | Fat: 15.5g | Saturated Fat: 2.8g | Sodium: 1014.8mg | Potassium: 10.5mg | Fiber: 7.3g | Sugar: 6.3g

Posted In…

Asian Recipes ·

Add some international flair to your meals! Skip the take-out and try making a healthy version of fried rice or an easy, comforting Thai chickpea curry.

Get inspired by global cuisine with flavors from Japan, China, Thailand, and more!

33 responses to “Vegetable Stir Fry Recipe (Healthy + Easy)”

  1. I love the use of quinoa in here instead of rice. So much healthier and with al the tasty additions I can get all my quinoa friends and family to enjoy this healthy ingredients with this combo for sure!5 stars

  2. My daughter just asked this weekend for me to make a meal with tofu- glad I found this recipe! We all loved it.5 stars

  3. I love the addition of red curry in this stir fry! It’s so flavorful and satisfying. What a great dinner!5 stars

  4. Looking forward to trying this tonight! I had a quick question: what type of nonstick pan do you use for stir fries? If you have a name/model I would be so grateful to find out what it is. I am looking to purchase a non stick but am a little worried about heating it on high!

  5. I was just wondering what the purpose of both kinds of tofus was? I’m a a vegetarian and a newbie to tofu and I was just curious as to why you used both. Thanks!

    • That’s a great question Maddy! It’s more for a variety in textures and flavors. The Thai Baked Tofu is firmer and has a slightly different / spicier flavor than the regular extra firm tofu. So I like using a combination of the two just to mix it up a bit. Hope that helps!

  6. I am not a vegetarian so in making this recipe it was my first experience in cooking with tofu and I was very pleased with the results. Special thanks for introducing me to Trader Joe’s Thai Red Curry Sauce, it is unbelievably delicious!

    • My husband LOVES the Thai Red Curry Sauce too – we’ve tried the other sauces at Trader Joe’s and this one is by far the best! I’m thrilled that you enjoyed cooking with tofu as well! Coming from a non-vegetarian, that made my day 🙂

  7. Made this tonight. I am in love with the dish…so easy, so tasty and so healthy! I made it with loads of fresh veggies instead of the asian vegetable mix and it was the perfect lazy Sunday meal 🙂

    • Woohoo!! That is awesome – and yes – fresh veggies work just as well! So glad you liked it!

  8. I just tried this awesome recipe… super fast and yummy. I only had 20 minutes free with my screaming newborn so thanks for posting this!!! LOVE trader Joes, and how you post pics of what each product looks like, rather than a blind recipe, so we’re sure to get the same results 🙂 Question- did you use both packets of soy sauce that came with the veggies, or just one? I feel like the sodium might be a bit high, so was thinking of just using one of the packets instead of both….

    • Yayyy!! I’m SO glad to hear that Nina! So happy this made your day a little easier – can’t imagine how crazy it must be with the newest addition to your family! And actually yes – you’re right – I only used one packet of soy sauce that came with the veggies (so 2 packets veggies, 1 packet soy sauce, and I added a bit of low sodium soy sauce as well to mix in). I’ll clarify that in the recipe. Thanks for asking! 🙂

  9. Fantastic meal with some lovely veggies, I can’t believe that combination is frozen. We have no Trader Joe’s I don’t believe at all in Flordia. Love this quick and easy.

    • Thanks Suzi!! Frozen veggies can taste just like fresh ones if you cook them right 🙂 If you don’t have a Trader Joe’s – you can find all of these ingredients at any major grocery store. Hope that helps!

  10. This looks delicious! I even think my anti-health food husband would eat it!

    • haha! he will I promise – my husband used to be anti-health and over the past 6 years I converted him 🙂 I’m actually going to do a blog post about that experience, and will hopefully have him guest blog about how his perspective has changed so stay tuned for that!

  11. I like these type of meals. They’re quick with great ingredients. Perfect for summer so you can do other things to enjoy the rest of the evening. Great combination of ingredients.

    • Aw!! Hopefully you will get one soon! In the meantime, you can find all of these ingredients at pretty much any grocery store – they just won’t have the same packaging.

  12. This sounds very yummy! I used to have that sauce–great flavor but wasn’t a huge fan of the added ingredients. Now to replicate it, I just mix regular coconut milk and this Thai Kitchen curry paste I found which has all the spices in it.

    • Oh yeah – I’m totally with you on the added ingredients – I just didn’t feel like going to the grocery store when I made this :). I often do a quick sauce with light coconut milk (same taste but lower in fat and calories than regular coconut milk) and the Thai Curry paste that you mentioned. Another good option is mixing curry powder with light coconut milk for a yellow curry flavor. Great tip!

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