Bright Tofu Veggie Stir-Fry
Bright Tofu Veggie Stir-Fry pairs crispy tofu with a glossy soy–orange glaze that balances gentle sweetness and a kick of heat. Juicy mango and crunchy cashews add contrast to tender peppers, carrots, and broccoli, making each bite vibrant and satisfying. Serve it for a quick weeknight dinner or a fresh, colorful lunch.
- Prep20 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Bright Tofu Veggie Stir-Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 50 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 30 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 48
- Heart Health
- 71
- Metabolic
- 56
- Digestive
- 37
- Inflammatory
- 35
- Performance
- 54
- General Wellness
- 1
Combine soy sauce, orange juice, sriracha sauce, brown sugar, and ginger in a bowl. Pour the mixture over the tofu in a separate bowl. Set aside.
- 2
Heat oil in a frying pan over medium-high heat. Saute the onion until softened, 2 to 3 minutes. Add the carrots; saute for 3 to 5 minutes. Add the bell pepper strips, broccoli, and garlic. Saute, stirring often, for 5 minutes. Add the tofu mixture; cook and stir until the liquid has reduced and the vegetables are as soft as you like, 5 to 7 minutes more. Season with salt; stir in the cashews, mango, and lime juice.
- Calories 707.07 kcal High 35%
- Protein 17.79 g Good Source 36%
- Carbohydrate 99.1 g 36%
- Total Fat 22.98 g High 29%
- Saturated Fat 3.02 g Moderate 15%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.9 mg Low Source 0%
- Sodium 1093.27 mg High 48%
- Dietary Fiber 8.38 g Good Source 30%
- Total Sugars 16.59 g --
- Added Sugars 0.84 g Low Source 2%
- Calcium 166.17 mg Moderate 13%
- Iron 4.46 mg Good Source 25%
- Potassium 1068.36 mg Good Source 23%
- Vitamin A 102.6 mcg Moderate 11%
- Vitamin C 67.49 mg Good Source 75%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Soy 🌱
- Wheat 🌾
- Gluten
- Garlic 🧄
- Onions 🧅
About This Recipe
Bright Tofu Veggie Stir Fry is made with 18 ingredients and serves 4. It takes about 35 mins and is rated easy. Key ingredients include Broccoli Florets, Brown Sugar, Canola Oil, and Carrot. Each serving provides about 707.07 kcal, and is a good source of protein.
Recipe Questions
- What is Bright Tofu Veggie Stir-Fry made of?
- The main ingredients are Broccoli Florets, Brown Sugar, Canola Oil, Carrot, Cashews. The full list of 18 is above.
- How long does it take to make Bright Tofu Veggie Stir-Fry?
- About 35 mins in total: 20 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 707.07 kcal. The full nutrition breakdown is above.
- Is Bright Tofu Veggie Stir-Fry easy to make?
- This recipe is rated easy, with 18 ingredients and 2 steps.
- Is Bright Tofu Veggie Stir-Fry healthy?
- Bright Tofu Veggie Stir-Fry has an easyChef Pro health score of 51/100. Per serving, it provides 707.07 calories and 17.79 g of protein, or 36% of the Daily Value. It is a good source of dietary fiber, iron, potassium and vitamin C. Worth noting per serving: sodium at 1093.27 mg (48% of the Daily Value) and saturated fat at 3.02 g (15% of the Daily Value). It contains Citrus, Soy, Wheat, Gluten, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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