Spring Vegetable Stir Fry With Tofu – Bright, Fresh, and Weeknight-Friendly

Spring has a way of making everything feel lighter, and this stir fry brings that feeling straight to your plate. Crisp snap peas, tender asparagus, and sweet carrots cook quickly, so dinner comes together fast without sacrificing flavor. Tofu adds protein and soaks up a gingery, garlicky sauce that’s savory with a hint of sweetness.

It’s the kind of meal that tastes fresh, feels nourishing, and won’t keep you in the kitchen all evening.

Why This Recipe Works

This stir fry leans on quick-cooking spring vegetables, so everything stays crisp-tender and vibrant. The sauce is simple—soy, ginger, garlic, and a dash of rice vinegar—with just enough cornstarch to cling to the veggies and tofu. Pressed, well-browned tofu brings satisfying texture and protein, while sesame oil adds a toasty finish.

It’s flexible too: swap in what’s fresh, adjust heat levels, and serve over rice or noodles.

Ingredients

• 14 oz (400 g) extra-firm tofu, drained and pressed
• 1 cup snap peas, strings removed
• 1 cup asparagus, trimmed and cut into 1-inch pieces
• 1 medium carrot, thinly sliced on the diagonal
• 1 small red bell pepper, thinly sliced
• 3 green onions, sliced (whites and greens separated)
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 2–3 tablespoons neutral oil (avocado, canola, or peanut)
• 1 teaspoon sesame oil, for finishing

For the sauce:

• 3 tablespoons soy sauce or tamari
• 1 tablespoon rice vinegar
• 1 tablespoon maple syrup or honey
• 1/4 cup low-sodium vegetable broth (or water)
• 1 teaspoon cornstarch (or arrowroot)
• 1/4–1/2 teaspoon red pepper flakes (optional)

To serve (optional):

• Steamed rice or cooked noodles
• Toasted sesame seeds
• Lime wedges
• Fresh cilantro

Step-by-Step Instructions

1. Press the tofu. Wrap the block in a clean kitchen towel and set a heavy pan on top for 15–20 minutes. This removes excess moisture and helps it crisp up.
2. Prep the veggies. While the tofu presses, slice the carrots, bell pepper, and asparagus; trim snap peas; and mince the garlic and ginger. Keep the green onion whites and greens separate.
3. Mix the sauce. In a small bowl, whisk soy sauce, rice vinegar, maple syrup, broth, cornstarch, and red pepper flakes if using.

   Stir again before adding to the pan later, as cornstarch settles.

4. Cube and brown the tofu. Cut tofu into 1-inch cubes. Heat 1–1.5 tablespoons oil in a large skillet or wok over medium-high heat. Add tofu in a single layer and cook 6–8 minutes, turning occasionally, until golden on several sides.

   Sprinkle with a pinch of salt. Transfer to a plate.
5. Stir fry aromatics. Add another tablespoon of oil. Toss in garlic, ginger, and the white parts of the green onions.

   Stir constantly for 30 seconds until fragrant—don’t let them burn.

6. Cook the vegetables. Add carrots and asparagus first. Stir fry 2 minutes. Add snap peas and bell pepper and cook 2–3 more minutes until crisp-tender.

   You want some bite left.

7. Sauce and combine. Give the sauce a quick stir, then pour it into the pan. Add the tofu back in. Toss for 1–2 minutes until the sauce thickens and coats everything.
8. Finish and serve. Turn off heat.

   Stir in sesame oil and the green onion tops. Taste and adjust: add a splash more soy for salt, vinegar for brightness, or maple for balance. Serve over rice or noodles and garnish with sesame seeds, cilantro, and lime.

Keeping It Fresh

Fresh spring vegetables cook fast, so avoid overcrowding the pan.

If your skillet is small, stir fry in batches to keep the heat high and the veggies crisp. Cut vegetables into similar sizes to ensure even cooking.

Storage: Leftovers keep in the fridge for 3–4 days. Reheat quickly in a hot pan with a splash of water to loosen the sauce.

For meal prep, keep the sauce separate until cooking day to preserve the vegetables’ texture.

Make-ahead tips: Press tofu and chop vegetables up to 24 hours ahead. Store each in airtight containers. Whisk the sauce and refrigerate; stir again before using.

Health Benefits

• Plant-based protein: Tofu provides complete protein with all essential amino acids, plus iron and calcium (if calcium-set).
• Fiber and antioxidants: Asparagus, snap peas, carrots, and bell peppers bring fiber, vitamin C, beta-carotene, folate, and a range of phytonutrients.
• Lighter cooking method: Stir frying uses minimal oil and quick heat, helping preserve nutrients and flavor.
• Balanced plate: Pairing protein, fiber-rich vegetables, and complex carbs (like brown rice) supports steady energy and satiety.

Pitfalls to Watch Out For

• Skipping the tofu press: Wet tofu won’t crisp.

  Pressing is the difference between soggy and golden.

• Overcrowding the pan: Too many ingredients drop the temperature and cause steaming. Cook in batches if needed.
• Overcooking the veggies: Spring vegetables turn dull and limp fast. Pull them off the heat while they’re still bright and crisp.
• Forgetting to re-stir the sauce: Cornstarch sinks.

  Give it a quick whisk right before adding to prevent lumps.
• Using low heat: A hot pan is essential for searing tofu and keeping vegetables snappy.

Recipe Variations

• Swap the veggies: Try broccolini, snow peas, baby bok choy, mushrooms, or thinly sliced zucchini. Use what looks best at the market.
• Make it spicier: Add a drizzle of chili crisp, sriracha, or gochujang to the sauce.
• Citrus boost: Grate in lemon zest or add a squeeze of lime at the end for extra brightness.
• Gluten-free: Use tamari or coconut aminos instead of soy sauce.
• Nutty crunch: Top with toasted cashews, almonds, or peanuts for texture.
• Ginger-scallion twist: Double the ginger and green onions, and finish with an extra teaspoon of sesame oil.
• Sesame tofu: Toss browned tofu in 1 teaspoon soy sauce and 1 teaspoon sesame seeds before returning it to the pan.

FAQ

Do I have to press the tofu?

Yes, if you want it to brown well. Pressing removes moisture so the tofu can sear and get crisp edges instead of steaming.

Can I use frozen vegetables?

You can, but thaw and pat them dry first.

Frozen vegetables release water and can make the stir fry soggy. Cook them briefly over high heat to keep texture.

What’s the best oil for stir frying?

Choose a high-heat, neutral oil like avocado, canola, or peanut oil. Save the sesame oil for finishing to preserve its aroma.

How do I prevent the sauce from getting gummy?

Use the right amount of liquid and cornstarch, and add the sauce at the end over high heat.

Toss just until it thickens and coats, then remove from heat.

Can I bake the tofu instead?

Yes. Toss cubes with 1 tablespoon oil and a pinch of salt, then bake at 400°F (200°C) for 20–25 minutes, flipping once, until golden. Add to the stir fry at the saucing step.

What can I serve this with?

Steamed jasmine or brown rice, rice noodles, or soba all work well.

Cauliflower rice is a lighter option.

How do I keep leftovers from getting soggy?

Store the stir fry in a shallow container to cool quickly, and reheat in a hot skillet with a splash of water. Avoid microwaving for too long to keep the vegetables crisp.

Wrapping Up

Spring Vegetable Stir Fry with Tofu is fresh, fast, and flexible—perfect for busy nights and adaptable to whatever’s in your crisper. With a simple sauce, crisp vegetables, and golden tofu, it hits all the right notes: savory, bright, and satisfying.

Keep the heat high, don’t crowd the pan, and you’ll have a colorful dinner on the table in minutes. Make it your own with seasonal swaps and enjoy the kind of meal that tastes as good as it makes you feel.