Budget-Friendly Stir-Fried Tofu and Broccoli with Garlic Sauce
A vibrant stir-fry featuring crisp broccoli and golden tofu in a savory garlic sauce, perfect for a wholesome and economical dinner. This asian-inspired vegan (vegan) ready in about 30 minutes blends broccoli florets, vegetable oil, minced garlic cloves into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 14 oz, drained and cut into 1-inch cubes extra-firm tofu
- 4 cups broccoli florets
- 3 tbsp vegetable oil
- 5, minced garlic cloves
- 3 tbsp soy sauce
- 1 tbsp rice vinegar
- 1 tsp brown sugar
- 1 tsp cornstarch
- 1/4 cup water
- 1 tbsp for garnish sesame seeds
- 2, sliced for garnish green onions
Instructions
- Step 1: Heat 2 tbsp vegetable oil in a large nonstick skillet over medium-high heat. Add 14 oz cubed extra-firm tofu and cook for 6-8 minutes, turning occasionally until all sides are golden and crispy. Remove tofu from pan and set aside.
- Step 2: In the same skillet, add 1 tbsp vegetable oil and 4 cups broccoli florets. Stir-fry for 4-5 minutes until bright green and tender-crisp.
- Step 3: Meanwhile, combine 3 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp brown sugar, 1 tsp cornstarch, 1/4 cup water, and 5 minced garlic cloves in a small bowl. Pour this sauce mixture over the broccoli and stir well.
- Step 4: Return the tofu to the skillet and toss gently with the sauce and broccoli. Cook for another 2 minutes until the sauce thickens and coats the tofu and vegetables evenly.
- Step 5: Remove from heat and garnish with 1 tbsp sesame seeds and 2 sliced green onions before serving with steamed rice or noodles.
Equipment for this recipe
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Frequently asked questions
How long does Budget-Friendly Stir-Fried Tofu and Broccoli with Garlic Sauce take to make?
Total time is about 30 minutes (10 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Budget-Friendly Stir-Fried Tofu and Broccoli with Garlic Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Budget-Friendly Stir-Fried Tofu and Broccoli with Garlic Sauce?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Budget-Friendly Stir-Fried Tofu and Broccoli with Garlic Sauce for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Budget-Friendly Stir-Fried Tofu and Broccoli with Garlic Sauce vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
