Garlic-Sesame Stir-Fried Tofu with Broccoli and Carrots

By AislePrompt Editorial · Published 2026-05-22 · Updated 2026-05-22

A vibrant vegan stir fry featuring firm tofu, crisp broccoli, and sweet carrots in a fragrant garlic-sesame sauce. This Asian Fusion vegan recipe, ready in about 30 minutes, pairs firm tofu, broccoli florets, and carrot for a weeknight-friendly dinner. 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 "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 firm tofu, pressed and cubed into 1-inch pieces
• 3 cups broccoli florets
• 1 large carrot, julienned
• 2 tbsp sesame oil
• 1 tbsp vegetable oil
• 4 garlic cloves, minced
• 1 tbsp fresh ginger, minced
• 3 tbsp low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp maple syrup
• 1 tbsp toasted sesame seeds
• 2 green onions, thinly sliced
• 1/4 tsp (optional) red pepper flakes
• 1 tsp cornstarch, mixed with 1 tbsp water

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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.