Garlic Mushroom Stir-Fry with Broccoli and Tofu

By AislePrompt Editorial · Published 2026-06-11 · Updated 2026-06-11

A savory stir-fry featuring garlic-sautéed mushrooms, crisp broccoli, and golden tofu tossed in a light soy-ginger sauce for a satisfying vegan meal. This Asian Fusion vegan recipe (high protein), ready in about 35 minutes, pairs extra firm tofu, olive oil, and garlic cloves for a weeknight-friendly dinner. Each serving lands at about 380 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Build a week of meals around this recipe" 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 block extra firm tofu, drained and cubed
• 3 tbsp olive oil, divided
• 5 garlic cloves, minced
• 1 tbsp grated fresh ginger
• 8 oz baby bella mushrooms, sliced
• 3 cups broccoli florets
• 3 tbsp low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp maple syrup
• 1 tsp dissolved in 2 tbsp cold water cornstarch
• 1 tbsp sesame seeds, for garnish
• 2 stalks green onions, thinly sliced for garnish
• 1/2 tsp salt, divided
• 1/4 tsp black pepper

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Instructions

1. Step 1: Heat 1 tbsp olive oil in a large nonstick skillet over medium-high heat. Add 14 oz cubed extra firm tofu and cook, turning occasionally, for 8-10 minutes until all sides are golden and crisp. Remove tofu and set aside.
2. Step 2: In the same skillet, add 2 tbsp olive oil, 5 minced garlic cloves, and 1 tbsp grated fresh ginger. Sauté for 1 minute until fragrant.
3. Step 3: Add 8 oz sliced baby bella mushrooms and 3 cups broccoli florets with 1/4 tsp black pepper and 1/4 tsp salt. Stir-fry for 5-6 minutes until vegetables are tender-crisp.
4. Step 4: Stir together 3 tbsp low sodium soy sauce, 1 tbsp rice vinegar, and 1 tsp maple syrup in a small bowl. Pour sauce over vegetables and add the tofu back to the skillet.
5. Step 5: Stir in 1 tsp cornstarch dissolved in 2 tbsp cold water and cook for 2 minutes until sauce thickens and coats tofu and vegetables.
6. Step 6: Remove from heat and garnish with 1 tbsp sesame seeds and 2 sliced green onions before serving over steamed rice or noodles.