Forget ordering takeout and whip up these delicious vegetarian Asian recipes. Each recipe for stir-fry, dumplings, miso soup and lo mein is meat-free and perfect for a weeknight dinner.
1/31
General Tso’s Cauliflower
From the Recipe Creator:
Cauliflower florets are deep-fried to a crispy golden brown, then coated in a sauce with just the right amount of kick. General Tso's cauliflower is a fun alternative to the classic chicken dish. —Nick Iverson, Milwaukee, Wisconsin
Nutrition Facts:
1 cup with 1 cup rice: 584 calories, 17g fat (2g saturated fat), 0 cholesterol, 1628mg sodium, 97g carbohydrate (17g sugars, 5g fiber), 11g protein.
2/31
Tofu Chow Mein
From the Recipe Creator:
This is an easy recipe for a tofu beginner, as it teaches people how to use it. If you have time, one way to prepare tofu is to cut the block in half and wrap it well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve tofu chow mein with Chinese soup and egg rolls. —Autumn SinClaire, Gold Beach, Oregon
Nutrition Facts:
1-1/2 cups: 417 calories, 17g fat (2g saturated fat), 0 cholesterol, 588mg sodium, 48g carbohydrate (3g sugars, 8g fiber), 21g protein. Diabetic Exchanges: 3 fat, 2-1/2 starch, 2 lean meat, 1 vegetable.
3/31
Vegetarian Pad Thai
From the Recipe Creator:
This simple pad thai is loaded with crisp vegetables and zesty flavor. It’s quick, simple and fresh-tasting. —Colleen Doucette, Truro, Nova Scotia
Nutrition Facts:
1-1/4 cups: 339 calories, 8g fat (2g saturated fat), 186mg cholesterol, 701mg sodium, 55g carbohydrate (15g sugars, 4g fiber), 12g protein.
4/31
Veggie-Cashew Stir-Fry
From the Recipe Creator:
Getting my meat-loving husband and two sons, ages 5 and 7, to eat more veggies had always been a struggle until I whipped up this stir-fry. I was shocked when they cleaned their plates and asked for seconds. —Abbey Hoffman, Ashland, Ohio
Nutrition Facts:
1-1/2 cups: 385 calories, 16g fat (3g saturated fat), 0 cholesterol, 671mg sodium, 56g carbohydrate (15g sugars, 6g fiber), 9g protein.
5/31
Edamame and Soba Noodle Bowl
From the Recipe Creator:
With hearty soba noodles and protein-packed edamame, this dish really satisfies. —Matthew Hass, Franklin, Wisconsin
Nutrition Facts:
1 serving: 414 calories, 12g fat (1g saturated fat), 0 cholesterol, 867mg sodium, 64g carbohydrate (12g sugars, 4g fiber), 18g protein.
6/31
Crispy Tofu with Black Pepper Sauce
From the Recipe Creator:
Sometimes tofu can be boring and tasteless, but not in this recipe! Here, the crispy vegetarian bean curd is so loaded with flavor, you'll never shy away from tofu again. —Nick Iverson, Denver, Colorado
Nutrition Facts:
1 cup: 316 calories, 24g fat (2g saturated fat), 0 cholesterol, 583mg sodium, 20g carbohydrate (8g sugars, 2g fiber), 7g protein.
7/31
Asparagus Tofu Stir-Fry
From the Recipe Creator:
With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. —Phyllis Smith, Chimacum, Washington
Nutrition Facts:
1 cup: 278 calories, 11g fat (1g saturated fat), 0 cholesterol, 682mg sodium, 34g carbohydrate (4g sugars, 4g fiber), 14g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 lean meat, 1 fat.
8/31
Thai Curry Soup
From the Recipe Creator:
My go-to Thai restaurant inspired this curry soup. Shiitake mushrooms are my favorite, but any fresh mushroom will work. Fresh basil and lime add a burst of bright flavors. —Tre Balchowsky, Sausalito, California
Nutrition Facts:
1-2/3 cups: 289 calories, 9g fat (3g saturated fat), 0 cholesterol, 772mg sodium, 41g carbohydrate (3g sugars, 2g fiber), 11g protein. Diabetic Exchanges: 2-1/2 starch, 1 medium-fat meat, 1/2 fat.
9/31
Malai Kofta
From the Recipe Creator:
Learn how to make malai kofta! This popular Indian recipe consists of delicious potato and cheese balls in a velvety tomato-based curry sauce. The air fryer lightens up the traditionally deep-fried dumplings, while the pressure cooker makes putting together the curry sauce effortless. —Soniya Saluja, Belly Rules the Mind
Nutrition Facts:
4 kofta with about 3/4 cup gravy: 442 calories, 26g fat (13g saturated fat), 63mg cholesterol, 386mg sodium, 40g carbohydrate (15g sugars, 4g fiber), 16g protein.
10/31
Veggie Sushi Rolls
From the Recipe Creator:
These sushi rolls are a great finger food, side or even main course. They are versatile and can be made with any veggies you like. Kids have fun making them. —Sarah Christenson, San Diego, California
Nutrition Facts:
6 rolls (calculated without soy sauce and wasabi): 290 calories, 4g fat (1g saturated fat), 0 cholesterol, 221mg sodium, 57g carbohydrate (6g sugars, 6g fiber), 5g protein.
11/31
Rice Paper Rolls
From the Recipe Creator:
I like to have a package of rice papers and noodles on hand for quick and easy appetizer ideas. I've used thin or thick rice noodles for these rolls with equal success. —Lori Stefanishion, Drumheller, Alberta
Nutrition Facts:
1 roll with 2 teaspoons sauce: 191 calories, 7g fat (1g saturated fat), 14mg cholesterol, 179mg sodium, 22g carbohydrate (4g sugars, 2g fiber), 10g protein.
12/31
Asian Tofu
From the Recipe Creator:
This tasty Asian tofu was the first meatless recipe my fiance made for me. Tofu is a wonderful light protein and is so easy to pair with broiled or grilled veggies, such as eggplant and asparagus, or even tomatoes. —Emily Steers, Los Angeles, California
Nutrition Facts:
1 serving: 208 calories, 18g fat (3g saturated fat), 0 cholesterol, 440mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 3 fat, 1 lean meat.
13/31
Eggplant Curry
From the Recipe Creator:
This is a fragrant and flavorful dish that's packed with nutritious goodness. I like to enjoy it with sticky rice. —Marly Chaland, Maple, Ontario
Nutrition Facts:
1-1/2 cups: 457 calories, 22g fat (16g saturated fat), 0 cholesterol, 1364mg sodium, 59g carbohydrate (20g sugars, 14g fiber), 11g protein.
14/31
Thai Salad with Cilantro Lime Dressing
From the Recipe Creator:
I created this salad to replicate one I tried on a cruise several years ago. It goes over very well at family gatherings and potlucks year-round. We love the spice of the Thai chile, but if your family isn't into spice, feel free to leave it out. It will still be delicious! —Donna Gribbins, Shelbyville, Kentucky
Nutrition Facts:
1 cup: 271 calories, 23g fat (2g saturated fat), 0 cholesterol, 69mg sodium, 16g carbohydrate (11g sugars, 2g fiber), 2g protein.
15/31
Fresh from the Garden Wraps
From the Recipe Creator:
We moved into a house with a garden that needed tending. Using the herbs we found, we made these fresh-tastic wraps for our first dinner there. —Chris Bugher, Asheville, North Carolina
Nutrition Facts:
1 filled lettuce wrap: 64 calories, 1g fat (0 saturated fat), 0 cholesterol, 319mg sodium, 13g carbohydrate (10g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
16/31
Almond Vegetable Stir-Fry
From the Recipe Creator:
While broccoli florets and chunks of red pepper give these stir-fry vegetables plenty of color, it's the fresh gingerroot, garlic, soy sauce and sesame oil that round out the flavor. —Mary Relyea, Canastota, New York
Nutrition Facts:
3/4 cup: 143 calories, 10g fat (1g saturated fat), 0 cholesterol, 260mg sodium, 11g carbohydrate (0 sugars, 3g fiber), 4g protein.
17/31
Soba Noodle Salad
From the Recipe Creator:
We love it when opposites attract. A sweet-and-sour gingery dressing goes hand in hand with soft soba noodles, edamame and crunchy slaw. Add grilled shrimp or chicken for a protein-packed finish. —Mandy Rivers, Lexington, South Carolina
Nutrition Facts:
1-1/3 cups: 349 calories, 11g fat (1g saturated fat), 0 cholesterol, 1212mg sodium, 54g carbohydrate (16g sugars, 5g fiber), 14g protein.
18/31
Sugar Snap Pea Stir-Fry
From the Recipe Creator:
Fresh ginger, balsamic vinegar, soy sauce and sesame oil provide a nice blend of flavors in this Asian-inspired recipe for fresh sugar snap peas. This quick-to-cook recipe will complement most any entree, including ham, lamb, chicken or fish. Best of all, it's easy to double for large crowds. —Taste of Home Test Kitchen
Nutrition Facts:
1/2 cup: 60 calories, 3g fat (0 saturated fat), 0 cholesterol, 59mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
19/31
Scallion Pancakes
From the Recipe Creator:
Unlike American pancakes, cong you bing (Chinese scallion pancakes) are made from a dough instead of a batter. The tasty appetizers create the perfect sponge for mopping up extra sauce and can be made ahead of time for convenience. Just wrap a green onion pancake in foil and reheat it in the oven. —Jenni Sharp, Milwaukee, Wisconsin
Nutrition Facts:
1 pancake with 1-1/2 teaspoons sauce: 333 calories, 17g fat (1g saturated fat), 0 cholesterol, 534mg sodium, 39g carbohydrate (2g sugars, 2g fiber), 5g protein.
20/31
Asian Veggie Glass Noodles
From the Recipe Creator:
My mom immigrated from the Philippines, so we would often eat Filipino pancit, a well-known glass noodles dish. I took her version and added my own touches to make it easier and a little healthier. —Jasmin Baron, Livonia, New York
Nutrition Facts:
1-1/2 cups: 321 calories, 11g fat (2g saturated fat), 159mg cholesterol, 817mg sodium, 46g carbohydrate (7g sugars, 4g fiber), 9g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 medium-fat meat.
21/31
Miso Soup with Tofu and Enoki
From the Recipe Creator:
This traditional Japanese soup has a mild flavor but is so comforting. Sliced green onions provide a bit of color. —Bridget Klusman, Otsego, Michigan
Nutrition Facts:
1 cup: 147 calories, 8g fat (1g saturated fat), 0 cholesterol, 601mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 10g protein. Diabetic Exchanges: 1-1/2 fat, 1 lean meat, 1/2 starch.
22/31
Stir-Fry Rice Bowl
From the Recipe Creator:
My meatless version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut
Nutrition Facts:
1 serving: 305 calories, 11g fat (2g saturated fat), 186mg cholesterol, 364mg sodium, 40g carbohydrate (4g sugars, 4g fiber), 12g protein.
Diabetic Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 1 fat.
23/31
Moo Shu Mushroom Wraps
From the Recipe Creator:
With so many awesome veggies out there, I'm always playing around with the ingredients in these sandwiches. Sometimes I add extra protein—chicken, shrimp, pork, beef and tofu all work. Check for Sriracha and hoisin sauces in the Asian or international foods section of your grocery store. —Athena Russell, Greenville, South Carolina
Nutrition Facts:
2 filled wraps: 381 calories, 15g fat (2g saturated fat), 170mg cholesterol, 1234mg sodium, 48g carbohydrate (12g sugars, 4g fiber), 16g protein.
24/31
Peanut Butter Noodles
From the Recipe Creator:
To get that luscious taste of Thai cuisine, combine ginger, basil, lime and peanut butter in a sauce for linguine. It's so good, we've never had leftovers. —Allil Binder, Spokane, Washington
Nutrition Facts:
2 cups: 365 calories, 13g fat (2g saturated fat), 0 cholesterol, 567mg sodium, 57g carbohydrate (6g sugars, 10g fiber), 14g protein.
25/31
Udon Noodles with Pineapple Vinaigrette
From the Recipe Creator:
Thai cuisine has such wonderfully intense flavors, but the dishes can be heavy and time-consuming. My answer is a refreshing salad with mango, gingerroot and a pop of jalapeno. —Melanie Stevenson, Reading, Pennsylvania
Nutrition Facts:
1-1/3 cups: 370 calories, 19g fat (3g saturated fat), 0 cholesterol, 590mg sodium, 42g carbohydrate (12g sugars, 5g fiber), 13g protein.
26/31
Khmer Pickled Vegetable Salad
From the Recipe Creator:
I grew up as a missionary kid in Cambodia, and most of my favorite foods have a Southeast Asian background. Locals love eating this pickled salad for breakfast, but I like it as a side for lunch or dinner, especially with chicken satay. —Hannah Heavener, Belton, Texas
Nutrition Facts:
3/4 cup: 99 calories, 0 fat (0 saturated fat), 0 cholesterol, 794mg sodium, 25g carbohydrate (22g sugars, 2g fiber), 1g protein.
27/31
Slow-Cooker Thai Butternut Squash Peanut Soup
From the Recipe Creator:
This seemingly exotic dish is simple, vegan, healthy and hearty. The peanut butter blends beautifully with the sweetness of the squash and Thai seasonings. You can also serve this soup without pureeing it first. —Kayla Capper, Ojai, California
Nutrition Facts:
3/4 cup: 181 calories, 12g fat (4g saturated fat), 0 cholesterol, 470mg sodium, 16g carbohydrate (5g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1 starch, 1 high-fat meat, 1 fat.
28/31
Coconut Curry Cauliflower Soup
From the Recipe Creator:
When I'm in need of comfort food, I stir up a velvety batch of this Asian-spiced soup. Then I finish it with a sprinkle of cilantro over the top. —Elizabeth DeHart, West Jordan, Utah
Nutrition Facts:
1 cup: 111 calories, 8g fat (5g saturated fat), 0 cholesterol, 532mg sodium, 10g carbohydrate (4g sugars, 3g fiber), 3g protein.
29/31
Butternut-Gouda Pot Stickers
From the Recipe Creator:
My family can't get enough butternut squash. I had some left over, so I used pot sticker wrappers and chopped veggies to create these fun little appetizers. —Carla Mendres, Winnipeg, Manitoba
Nutrition Facts:
1 pot sticker: 55 calories, 3g fat (1g saturated fat), 7mg cholesterol, 84mg sodium, 7g carbohydrate (1g sugars, 1g fiber), 2g protein.
30/31
Ginger-Sesame Steamed Vegetable Salad
From the Recipe Creator:
A homage to my father’s Laotian roots, this warm salad is traditionally prepared with baby bok choy, snow peas, peapod shoots and baby mustard greens. Just use any seasonal green vegetables you like. —Monnie Norasing, Mansfield, Texas
Nutrition Facts:
1 cup: 156 calories, 11g fat (2g saturated fat), 0 cholesterol, 407mg sodium, 11g carbohydrate (4g sugars, 5g fiber), 6g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
31/31
Brown Rice Veggie Stir-Fry
From the Recipe Creator:
My husband and I first tasted this colorful combination while visiting my sister in Grants Pass, Oregon. We enjoyed it so much that now I often make it for family and friends. —Maxine Driver, Littleton, Colorado
Nutrition Facts:
1-1/2 cups: 263 calories, 11g fat (1g saturated fat), 0 cholesterol, 627mg sodium, 35g carbohydrate (7g sugars, 6g fiber), 7g protein.
Vegetarian Asian Recipes FAQ
What are some vegetarian Asian recipes?
Vegetarian Asian recipes include miso soup, scallion pancakes, tofu banh mi, and rice noodle salads with crisp vegetables and lime dressing. If you’re looking for lighter or diabetic-friendly Asian-inspired recipes, options like tamari-based stir-fries or broth-based soups with tofu are easy to make. Core ingredients like fermented black bean sauce, coconut milk and Asian sauces like gochujang add depth and balance to fresh vegetables and noodles.
What goes in a vegetarian stir-fry?
A vegetarian stir-fry usually includes bell peppers, broccoli, mushrooms and snap peas, plus a quick-cooking protein like tofu or tempeh. If you’re making an Asian-inspired stir-fry, add garlic, ginger, and soy sauce or teriyaki.
What vegetarian protein goes well with Asian cuisine?
Tofu, tempeh and spicy edamame are go-to proteins in vegetarian Asian cooking. They’re mild enough to take on flavor from marinades and sauces, and they cook quickly. For added crunch, try roasted chickpeas, cashews or lightly fried paneer, or use jackfruit as a hearty, plant-based meat substitute. These ingredients work well in hot dishes and also make great toppings for grain bowls and soups.
