How long does it take to make Stir-Fried Tofu with Pea Microgreens?
This recipe takes approximately 25 min total.
25 min
· Serves 2
· Updated September 14, 2026
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Pea microgreens are best added fresh as a finishing ingredient. This quick stir-fry combines marinated tofu with pea microgreens for a colorful, nutrient-rich meal that’s easy to prepare.
This recipe takes approximately 25 min total.
Pea microgreens work best as a fresh finishing ingredient, adding color, texture, and a just-cut flavor that stands out right before serving.
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1 block of firm tofu, drained and cubed
1 tablespoon soy sauce
1 tablespoon sesame oil
1 garlic clove, minced
2 cups pea microgreens
1 bell pepper, sliced
1 carrot, julienned
2 green onions, chopped
In a bowl, marinate the cubed tofu in soy sauce, sesame oil, and minced garlic for 10 minutes.
Heat a non-stick skillet over medium-high heat and add the marinated tofu, sautéing until golden brown.
Add the bell pepper and carrot to the skillet, cooking for another 5 minutes until softened.
Stir in the pea microgreens and green onions, cooking until just wilted.
Remove from heat and serve hot over rice or noodles.
Pea shoot microgreens are among the most versatile and broadly used microgreens in professional kitchens. They are known for their sweet, vegetal flavor, tender texture, and high visual yield per tray. Evidence on pea shoots typically focuses on protein content and vitamin profile relative to other legume sprouts.
• Pea shoots and young legume sprouts have been studied for their amino acid profile and vitamin C content.
moderate evidence• Flavor, texture, and nutrient content in pea shoots vary by variety, temperature, and harvest stage.
strong evidence• Pea shoots are commonly used raw as a salad base or garnish where cooking is not applied.
strong evidence1. Nutritional quality profiles of six microgreens — Scientific Reports, 2025