Explore these 25 healthy Asian recipes that bring the best of Asian flavors to your table.

From India’s aromatic spices to Japan’s umamirich dishes, these recipes are crafted to be nutrientdense and satisfying.

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

25 healthy asian recipes

Asian cuisine balances sweet, sour, salty, bitter, and umami flavors, making meals more satisfying and nutritious.

Enjoy a range of dishes from hearty curries to light stir-fries, with vegetarian versions of classics like Thai Red Curry and Chinese Dumplings.

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

Tofu stir fry with white rice and broccoli

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 flavorstextures, and colors and one of the best stir-fried tofu dishes youโ€™ll ever have.

2. Udon noodles

Yaki Udon with bell pepper and scallions

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

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

3. Braised tofu

Braised tofu with bok choy

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

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

4. Marinated tofu

Marinated tofu on a white plate with lemon

Marinated tofu is an excellent alternative to animal-based protein, similar to our baked tofuair fryer tofutofu meatballsgrilled 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

Thai inspired 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

tofu soup recipe with white spoon

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

Orange tofu with broccoli

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

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

8. Peanut noodles

Peanut noodles with broccoli

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

Tofu curry served with basmati rice and lemon wedges

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

Sesame noodles with grilled tofu

Our creamy sesame noodles recipe is an easy Chinese-American take-out dish popular for its richsmooth, 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

Thai Red curry with rice

Creamy,ย flavor-packed, and filled to the brim with vegetables, thisย Thaiย redย curryย is aย weeknightย dinnerย 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

kung pao tofu with chives

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

Serve your kung pao tofuย withย rice and fresh herbs; itโ€™s a great way to add color and spice to a plantbased meal.

TIP: This recipe doesnโ€™t require a wok. Instead, you can stir-fry it in a large nonstick pan.

13. Sautรจed green beans

Sauteed green beans with soy sauce

You can serveย sautรฉed green beansย as a side dish on most occasions, fromย Thanksgivingย andย Christmasย toย summer night dinners.

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

14. Fried tofu

Fried tofu with silver fork

Pan-fried tofuย isย crisp,ย tender,ย flavorful, and ready in just 15 minutes.

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

15. Kabocha squash soup

Kabocha Squash soup with sesame seeds and lime

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 byย Southeast Asian flavors. Youโ€™ll love it because itโ€™sย easy to make, healthy, and bursting withย cozy, tangy flavors.

16. Baked tofu

tofu skewers on a bed of salad

You can make this baked tofu for aย light dinner or a meal prep. Add it toย salads,ย curries,ย stir-fries,ย burritos,ย wraps, andย sandwiches, or dip it in yourย favorite sauce.

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

17. Sweet and sour eggplant

sweet and sour eggplant

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

Both recipes are simpleย and ideal for aย last-minute side dish or even dinner, combined withย a piece ofย focaccia orย boiled rice.

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

18. Mung bean soup

Mung bean soup with a silver spoon and fresh cilantro

Our mung bean soup usesย whole mung beansย and is based on ourย readersโ€™ favoriteย curry lentil soup inspired by Southeast Asian flavors.

Itโ€™s a creamy one-pot recipe that you can make withย simple ingredients in about 45 minutes.

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

19. Tofu tikka masala

tofu tikka masala with a dollop of yogurt and a silver spoon

Tofu Tikka Masala is anย Indian-inspired dishย where we substituteย beautifullyย marinated and tofu chunksย for chicken.

Tofu works beautifully in Indian recipes. While itโ€™sย not widely used in Indian cooking, its color, texture, and flavor remind us of paneer,ย a fresh Indian cheese that is oftenย diced and added to curries and masalas.

20. Chana Dal soup

Chana dal with spinach and hand holding chapati bread

Youโ€™ll love theย comforting and warm flavors,ย creamy texture, andย satiating propertiesย of this Indian-inspired chana dal.

Itโ€™s the perfectย vegetarian mealย for weeknights, potluck, and meal prep.

21. Mango salad

Mango salad on a white platter

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

Theย sweet and juicy fleshย of ripe mango pairs perfectly withย creamy avocado,ย crunchy red bell pepper,ย tangy shallotsย or mild red onions, and spicy red chilies.

22. Naan bread

naan bread cooked on a cast iron skillet

Naan is aย leavened bread popular in India, Indonesia, Malaysia, and other central and western Asian countries. Its name comes from theย Persian word nฤn, which means bread or food.

Our favorite way of eating naan is either withย Indian curriesย orย Middle Eastern dipsย andย spreads.

23. Mango sorbet

Mango sorbet scoop and hand

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

Thereโ€™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 on a white plate with a silver spoon

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

Make with yourย favorite veggies,ย cashews, and a choice of coconut milk, yogurt, or heavy cream, similar to ourย Tofu Tikka Masalaย andย Vegan Butter Chicken.

25. Buddha bowl

Buddha bowl with peanut sauce

Our Buddha bowlย is a wholesome combination of Asian ingredients:ย vibrant vegetables,ย nourishing whole grains, and plenty of plant-based protein accompanied by aย deliciousย peanut dressing.

It is an excellent way to packย tasty and healthy ingredientsย into one flavorful and gorgeous dish.

Tips for serving these Healthy Asian meals

Pickled red onions in a white bowl
25 healthy asian recipes with vegetarian meal ideas

Healthy Asian Recipes

By: Nico Pallotta
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Out tofu soup combines a tasty broth with crisp veggies and bite-size tofu pieces into a warm, healthy Asian dish.
Youโ€™ll love this recipe because itโ€™s simple, tasty, and healthy and because you can easily customize it to your taste by choosing your favorite veggies.
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 people
Course: Main, Soup, Starter
Cuisine: Asian, International

Ingredients

  • ยพ cup dried mushrooms shiitake are best, or 1 tablespoon miso paste dissolved in a cup of hot broth
  • 1ยฝ tablespoons olive oil
  • 3 cloves garlic finely chopped or grated
  • 1ยฝ inches ginger finely chopped or grated
  • ยฝ red hot chili or ยผ teaspoon red pepper flakes
  • 8 ounces mushrooms white, brown, portobello, chopped
  • 3 tablespoons soy sauce
  • ยฝ teaspoon salt
  • 2 twists black pepper
  • 6 cups vegetable broth
  • 14 ounces tofu firm or extra firm, diced
  • 1 cup broccoli florets swap asparagus, cauliflower florets, diced bell pepper, sliced zucchini, etc.
  • ยพ cup frozen peas swap snow peas, edamame beans, spinach, kale, cabbage, etc.

TOPPING

  • 1 scallion finely sliced, swap fresh cilantro
  • 2 teaspoons sesame oil or chili oil

OPTIONAL INGREDIENTS

  • 1 heaping tablespoon miso paste dissolved in hot broth and added towards the end
  • 4 servings noodles we recommend fresh noodles like udon or ramen. If you use dry noodles, like rice or soy vermicelli, cook them in a separate pot first, then add them to the soup.

Instructions 

  • Soak ยพ cup dried mushrooms in a bowl with hot water for 5 minutes, then squeeze them out of the water and cut them into chunks. Reserve the soaking water for later.
    shiitake mushrooms soaking in a bowl
  • Chop 8 ounces mushrooms into chunks. Don't cut them too thin.
    chopped white button mushrooms
  • In a large pot, heat 1ยฝ tablespoons olive oil, 3 cloves garlic, 1ยฝ inches ginger, ยฝ red hot chili (all finely chopped). Fry on low heat for one minute.
    Tofu soup flavor base
  • Add the dried and fresh mushrooms, 3 tablespoons soy sauce, ยฝ teaspoon salt, 2 twists black pepper, and cook for 5 minutes.
    Sautรฉed mushrooms for tofu soup
  • Add 6 cups vegetable broth, the reserved soaking water from dried mushrooms and bring to a boil.
    adding broth to tofu soup
  • Add 14 ounces tofu (diced), 1 cup broccoli florets, and ยพ cup frozen peas and simmer until the veggies are cooked – about 10 minutes.
    If you want to add miso paste, dissolve it first in hot broth, then add it when the soup is almost ready.
    vegetables and tofu cubes in a Dutch oven
  • Serve in a bowl and top with 1 scallion (finely chopped) and 2 teaspoons sesame oil
    Tofu soup recipe in a blue bowl with garlic on the side

VARIATION WITH NOODLES

  • If you use fresh noodles, add them right into the soup with an extra cup or two of vegetable broth, then let simmer for a few minutes as per package instructions.
    If you use dry noodles, we recommend cooking them separately first, then adding them to the soup.
    We recommend this because dry noodles soak up quite a bit of water, and theyโ€™ll dry your soup if you cook them in the same pot.
    Tofu soup with peas, broccoli and a white spoon

Notes

Nutrition informationย is an estimate for one serving of tofu soup out of four servings without noodles.
STORAGE
Make ahead: tofu soup is an excellent recipe for meal prep as it keeps well for days and tastes delicious the day after itโ€™s made.
Refrigerator: keep this vegan tofu soup in the fridge, ideally in an airtight container, for up to 3 days.
Freezer: Let the soup cool down completely, then transfer it to a freezer-friendly container, leaving some space to allow the soup to expand. Freeze for up to 3 months.
Thaw & Reheat: Thaw in the microwave or a pot on the stovetop. Warm it up on the stovetop or in the microwave. Before serving, garnish with fresh cilantro, scallions, and a drizzle of sesame oil.
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Nutrition

Calories: 237kcal, Carbohydrates: 20g, Protein: 16g, Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 6g, Trans Fat: 0g, Cholesterol: 0mg, Potassium: 457mg, Dietary Fiber: 5g, Sugar: 5g, Vitamin A: 669IU, Vitamin B6: 0.2mg, Vitamin C: 28mg, Vitamin E: 1mg, Vitamin K: 51ยตg, Calcium: 159mg, Folate: 50ยตg, Iron: 2mg, Manganese: 0.4mg, Magnesium: 34mg, Zinc: 1mg
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Nico and Louise in the kitchen

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.

Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.

Easy right?

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