Healthy Asian Recipes

From India’s aromatic spices to Japan’s umami–rich dishes, these recipes are crafted to be nutrient–dense and satisfying.

Fresh vegetables, legumes, tofu, and spices like turmeric and ginger provide essential vitamins, minerals, and antioxidants.

Naturally low in fat and high in fiber, these recipes promote gut health and overall well-being.

Perfect for any occasion, these dishes will nourish both your body and soul while delighting your taste buds.

1. Tofu stir fry

For this Asian stir-fry, we use the Chao method and add a quick and tasty sauce to coat the tofu and the veggies and make them extra delicious.

The result is an incredible combination of flavors, textures, and colors and one of the best stir-fried tofu dishes you’ll ever have.

2. Udon noodles

Our yaki udon is ready in 15 minutes. It’s easy to make at home, nutritious, and fragrant with Asian flavors.

If you like Asian flavors, you’ll love this dish because it’s easy to put together, excellent as a light dinner, and a million times better than takeout.

3. Braised tofu

The next Asian recipe is a tender yet jerky braised tofu recipe with a mildly sweet, tangy, and absolutely delicious sauce.

It’s an easy 30-minute dinner idea with plenty of vegetarian protein, veggies, and a wonderful combination of flavors.

4. Marinated tofu

Marinated tofu is an excellent alternative to animal-based protein, similar to our baked tofu, air fryer tofu, tofu meatballs, grilled tofu, and fried tofu.

We borrowed this quick marinade technique from our Tofu Tikka Masala and Vegan Butter Chicken recipes, where bite-size tofu chunks are coated in a thick Asian-inspired marinade with yogurt, lemon juice, herbs, and garlic.

5. Asian cucumber salad

Whether you are looking for a healthy and light lunch or a side dish to complement your favorite noodles or curry, this easy Asian cucumber salad recipe is sure to please.

With its combination of sweet, sour, and spicy flavors, this dish will awaken your taste buds and leave you feeling satisfied.

6. Tofu soup

There are many ways of making tofu soup, from Korean soondubu jjigae to Japanese Miso soup; tofu is an excellent ingredient because of its neutral flavor and high nutritional profile.

Our tofu soup is an Asian-inspired dish that can be made with basic and simple ingredients in about 30 minutes for an everyday dinner.

7. Vegan orange chicken

You’ll love our orange tofu recipe (aka vegan orange chicken) because it’s so easy to put together, with simple ingredients, in less than 30 minutes.

Every bite packs a ton of flavor thanks to the sticky, zesty orange glaze that perfectly coats the crispy tofu.

8. Peanut noodles

Peanut noodles are a delicious Southeast Asian-inspired noodle recipe that can be assembled in less than half an hour with your favorite noodles and a quick and easy peanut sauce.

Peanut sauce is used mainly in Indonesian cuisine (think satay, gado-gado, karedok) and is only rarely used in Thai cooking (on satays and a few other dishes).

9. Tofu curry

This tofu curry recipe is a vegan curry where we use tofu cubes instead of meat. This dish is inspired by the South Asian Cuisines of India and Nepal.

We use spices such as curry powder, turmeric, and black pepper to recreate those warm Indian flavors that make curries irresistible.

10. Sesame noodle bowl

Our creamy sesame noodles recipe is an easy Chinese-American take-out dish popular for its rich, smooth, and tasty peanut sauce.

This recipe takes 15 minutes to prepare, and it can be served cold or warm. You just have to cook your favorite noodles, blend the sauce, and toss everything together.

11. Red curry

Creamy, flavor-packed, and filled to the brim with vegetables, this Thai red curry is a weeknight dinner favorite.

This meal-prep-friendly recipe takes 30 minutes to prepare, and it will make your kitchen smell incredible with the fragrant spices of sunny Thailand.

12. Kung pao tofu

Make our Kung Pao tofu, a delicious Chinese-inspired dish, in less than 30 minutes and get plenty of plant-based protein, nuts, and fresh veggies.

Serve your kung pao tofu with rice and fresh herbs; it’s a great way to add color and spice to a plant–based meal.

TIP: This recipe doesn’t require a wok. Instead, you can stir-fry it in a large non–stick pan.

13. Sautèed green beans

You can serve sautéed green beans as a side dish on most occasions, from Thanksgiving and Christmas to summer night dinners.

You can make this vegetable dish in 15 minutes with 3 ingredients, or spice things up, add more veggies, or give it an Asian or Middle Eastern twist.

14. Fried tofu

Pan-fried tofu is crisp, tender, flavorful, and ready in just 15 minutes.

It’s an Asian-inspired addition to salads, wraps, stews, and curries and is also delicious as a snack.

15. Kabocha squash soup

The next recipe on our list is roasted kabocha squash soup that combines the rich and earthy flavors of kabocha squash with the fresh, vibrant taste of coconut milk and lime.

This soup recipe is inspired by Southeast Asian flavors. You’ll love it because it’s easy to make, healthy, and bursting with cozy, tangy flavors.

16. Baked tofu

You can make this baked tofu for a light dinner or a meal prep. Add it to salads, curries, stir-fries, burritos, wraps, and sandwiches, or dip it in your favorite sauce.

Whether you are vegan or are simply trying to reduce your meat consumption, this baked tofu recipe is sure to be a game changer in your kitchen.

17. Sweet and sour eggplant

Here is how to make sweet and sour eggplant the Italian and Chinese way.

Both recipes are simple and ideal for a last-minute side dish or even dinner, combined with a piece of focaccia or boiled rice.

For the Italian method, use a round, large eggplant with shiny skin, just like the American globe eggplant. For the Chinese method, use Chinese eggplant (slim, long, and purple).

18. Mung bean soup

Our mung bean soup uses whole mung beans and is based on our readers’ favorite curry lentil soup inspired by Southeast Asian flavors.

It’s a creamy one-pot recipe that you can make with simple ingredients in about 45 minutes.

Whole mung beans are a nutritious legume. They are a gorgeous green color and slightly larger than lentils.

19. Tofu tikka masala

Tofu Tikka Masala is an Indian-inspired dish where we substitute beautifully marinated and tofu chunks for chicken.

Tofu works beautifully in Indian recipes. While it’s not widely used in Indian cooking, its color, texture, and flavor remind us of paneer, a fresh Indian cheese that is often diced and added to curries and masalas.

20. Chana Dal soup

You’ll love the comforting and warm flavors, creamy texture, and satiating properties of this Indian-inspired chana dal.

It’s the perfect vegetarian meal for weeknights, potluck, and meal prep.

21. Mango salad

This bright and refreshing mango salad is an excellent way to enjoy this healthy Asian fruit as part of your meal.

The sweet and juicy flesh of ripe mango pairs perfectly with creamy avocado, crunchy red bell pepper, tangy shallots or mild red onions, and spicy red chilies.

22. Naan bread

Naan is a leavened bread popular in India, Indonesia, Malaysia, and other central and western Asian countries. Its name comes from the Persian word nān, which means bread or food.

Our favorite way of eating naan is either with Indian curries or Middle Eastern dips and spreads.

23. Mango sorbet

Mango sorbet is an Asian–inspired (and vegan dessert) that is very easy to make with three ingredients and a blender or food processor.

There’s no churn involved, no need for an ice cream maker, and you can eat it right from the blender.

24. Navratan Korma

Navratan Korma is a thick, creamy Indian vegetable korma with crispy tofu.

Make with your favorite veggies, cashews, and a choice of coconut milk, yogurt, or heavy cream, similar to our Tofu Tikka Masala and Vegan Butter Chicken.

25. Buddha bowl

Tips for serving these Healthy Asian meals

• Kimchi
• White or brown rice
• Seaweed salad
• Miso soup
• Pickled red onions