Garlic-Sesame Stir-Fried Tofu with Broccoli and Carrots

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A vibrant vegan stir fry featuring firm tofu, crisp broccoli, and sweet carrots in a fragrant garlic-sesame sauce. This asian fusion-inspired vegan (vegan) ready in about 30 minutes pairs broccoli florets, large, julienned carrot, sesame oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, 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: 15 min Serves 4 Asian Fusion cuisine 220 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 1 tbsp vegetable oil in a large nonstick skillet or wok over medium-high heat until shimmering. Add 14 oz firm tofu cubes and cook for 4-5 minutes, turning occasionally, until golden and crisp on all sides. Remove tofu and set aside.
  2. Step 2: In the same skillet, add 2 tbsp sesame oil, then sauté 4 minced garlic cloves and 1 tbsp minced fresh ginger for 30 seconds until fragrant but not browned.
  3. Step 3: Add 3 cups broccoli florets and 1 large julienned carrot to the skillet. Stir-fry for 5-6 minutes until the vegetables are tender-crisp and bright in color.
  4. Step 4: Return tofu to the skillet. Pour in a sauce made from 3 tbsp low sodium soy sauce, 1 tbsp rice vinegar, 1 tsp maple syrup, and 1/4 tsp red pepper flakes if using. Stir well to combine.
  5. Step 5: Stir in 1 tsp cornstarch mixed with 1 tbsp water to thicken the sauce. Cook for 1-2 minutes until the sauce is glossy and coats the tofu and vegetables.
  6. Step 6: Remove from heat and sprinkle 1 tbsp toasted sesame seeds and 2 thinly sliced green onions over the dish before serving.

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Frequently asked questions

How long does Garlic-Sesame Stir-Fried Tofu with Broccoli and Carrots take to make?

Total time is about 30 minutes (15 min prep + 15 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-Sesame Stir-Fried Tofu with Broccoli and Carrots?

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 broccoli florets from drying out.

Can I substitute ingredients in Garlic-Sesame Stir-Fried Tofu with Broccoli and Carrots?

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-Sesame Stir-Fried Tofu with Broccoli and Carrots 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 Garlic-Sesame Stir-Fried Tofu with Broccoli and Carrots 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.

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