Garlic Mushroom Stir-Fry with Broccoli and Tofu

By · Reviewed by AislePrompt Editorial · ·

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-inspired vegan (vegan, high protein) ready in about 35 minutes pairs divided olive oil, minced garlic cloves, grated fresh ginger for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. 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 "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.

Prep: 15 min Cook: 20 min Serves 3 Asian Fusion cuisine 380 cal/serving
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Ingredients

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.

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Frequently asked questions

How long does Garlic Mushroom Stir-Fry with Broccoli and Tofu take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Garlic Mushroom Stir-Fry with Broccoli and Tofu?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep divided olive oil from drying out.

Can I substitute ingredients in Garlic Mushroom Stir-Fry with Broccoli and Tofu?

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 Garlic Mushroom Stir-Fry with Broccoli and Tofu for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). 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 Garlic Mushroom Stir-Fry with Broccoli and Tofu vegan?

Yes — this recipe is tagged vegan, high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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