For those nights when you want a super quick and healthy family dinner, this Healthy Vegetable Stir Fry should be on your must-make list. It comes together in about 20 minutes and it’s super easy to customize for your kids!

stir fry for kids on yellow plate and green bowl

Healthy Vegetable Stir Fry

This stir fry is one of our favorite family dinners and here’s why: It’s so easy to prep the veggies ahead, you can pair it with any rice you want, and the easy teriyaki sauce pulls it all together with kid-friendly flavor. We love to add tofu for protein and to let the kids decide if they want it with the components separated out or all mixed together.

vegetables for stir fry

Ingredients in Vegetable Stir Fry with Tofu

To make this easy family dinner, you’ll need:

  • Veggies
  • Rice
  • Tofu
  • Reduced-sodium soy sauce
  • Maple syrup
  • Ginger
  • Garlic
  • Toasted Sesame Oil

TIP: I like to use veggies like sliced carrots, sliced bell peppers, broccoli florets, and snap peas.

Vegetable Stir Fry Sauce

This easy stir fry sauce is an easy teriyaki style sauce made with just a few ingredients. It’s slightly sweet, yet plenty flavorful for the parents, and it’s super easy to stir it together in minutes.

family-style-tofu-and-rice-dinner_web

How to Make this Vegetable Stir Fry Step-by-Step

Here’s a look at how to make this simple stir fry with tofu.

  1. Warm the oil and cook the veggies.
  2. Add the cooked tofu and sauce.
  3. Serve warm over rice.

TIP: You can cut the veggies and make the rice up to 3 days ahead.

sesame tofu on blue kids plate

Easy Tofu for Kids

I love incorporating tofu in our family dinners since it’s very easy for kids to chew, is easy to flavor, is very budget friendly, and goes with a wide variety of other foods. In this recipe, my Sesame Tofu is a perfect pair. (And you only need two ingredients to make it!)

sesame-tofu-with-veggies-and-rice-in-bowl

Tips for Making the Best Vegetable Stir Fry

  • Store any leftovers in an airtight container in the fridge and reheat to serve.
  • Try to chop veggies to be about the same size so they cook evenly.
  • Use prechopped veggies like broccoli florets or cauliflower florets to streamline the prep time.
  • Use whichever kind of rice your family prefers. We like Lundberg short grain brown rice or white basmati rice.
  • Store fresh ginger in a zip top bag in the freezer and grate (with the peel on!) with a microplane.
  • Sub in ½ teaspoon grated ginger in place of fresh if you don’t have any on hand.

I’d love to hear your feedback on this recipe, so please chime in below to share!

sesame-tofu-with-veggies-and-rice-in-bowl

Vegetable Stir Fry with Rice and Tofu

I like to use vegetables like carrots, broccoli, bell peppers, and snap peas in this easy recipe. Plan to cook the rice ahead of time or to get it started first.
5 from 1 vote
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Cuisine Asian
Course Dinner
Calories 565kcal
Servings 4

Ingredients

  • 1.5 cups short grain rice (brown or white)
  • 1 tablespoon toasted sesame oil
  • 4 cups mixed veggies
  • 1/4 cup reduced-sodium soy sauce
  • 1/4 cup maple syrup
  • 1 garlic clove (peeled and grated)
  • 1 inch ginger (grated)
  • 1 recipe Sesame Tofu
  • peanuts, lime juice, and/or hot sauce, optional

Instructions

  • Prepare the rice according to package directions.
  • Meanwhile, warm the oil in a nonstick or cast iron skillet over medium heat. Add the vegetables and stir to coat.
  • Cover and cook for 8-10 minutes, or until veggies are soft when poked with a fork, yet still tender.
  • Add the Sesame Tofu.
  • Meanwhile, stir together the soy sauce, maple syrup, ginger and garlic in a small bowl. Pour into the veggies and tofu.
  • Server warm over rice with peanuts, lime juice, and/or hot sauce.

Notes

  • Store any leftovers in an airtight container in the fridge and reheat to serve.
  • Try to chop veggies to be about the same size so they cook evenly.
  • Use prechopped veggies like broccoli florets or cauliflower florets to streamline the prep time.
  • Use whichever kind of rice your family prefers. We like Lundberg short grain brown rice or white basmati rice.
  • Store fresh ginger in a zip top bag in the freezer and grate (with the peel on!) with a microplane.
  • Sub in ½ teaspoon grated ginger in place of fresh if you don't have any on hand.

Nutrition

Calories: 565kcal, Carbohydrates: 102g, Protein: 21g, Fat: 9g, Saturated Fat: 1g, Polyunsaturated Fat: 5g, Monounsaturated Fat: 3g, Sodium: 624mg, Potassium: 527mg, Fiber: 10g, Sugar: 13g, Vitamin A: 9242IU, Vitamin C: 19mg, Calcium: 198mg, Iron: 6mg
Tried this recipe?Rate in the comments and tag @yummytoddlerfood on IG!

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