Layered Vegetable Stir-Fry with Tofu and Garlic-Soy Glaze

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-25 · Updated 2026-04-25

A vibrant stir-fry combining crisp-tender vegetables and pan-seared tofu, glazed with a savory garlic-soy sauce for a satisfying vegan meal. This asian-inspired super bowl (vegan) ready in about 30 minutes pairs extra virgin olive oil, firm tofu, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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.

Ingredients

• 2 tbsp extra virgin olive oil
• 14 oz (400 g), pressed and cut into 1-inch cubes firm tofu
• 4, minced garlic cloves
• 2 cups broccoli florets
• 1 medium, sliced into thin strips red bell pepper
• 1 large, julienned carrot
• 1 cup snap peas
• 3 tbsp low sodium soy sauce
• 1 tbsp maple syrup
• 1 tsp, grated fresh ginger
• 1 tsp sesame oil
• 1 tbsp toasted sesame seeds
• 2, thinly sliced green onions
• 2 tbsp water

Instructions

1. Step 1: Heat 1 tbsp extra virgin olive oil in a large nonstick skillet over medium-high heat. Add 14 oz pressed tofu cubes and cook for 4-5 minutes per side until golden and crispy on all sides; remove tofu and set aside.
2. Step 2: In the same skillet, add remaining 1 tbsp olive oil, then stir in 4 minced garlic cloves and 1 tsp grated fresh ginger. Sauté for 30 seconds until fragrant but not browned.
3. Step 3: Add 2 cups broccoli florets, 1 sliced red bell pepper, 1 julienned carrot, and 1 cup snap peas to the skillet. Stir-fry over medium-high heat for 4 minutes until vegetables are crisp-tender.
4. Step 4: Mix 3 tbsp low sodium soy sauce, 1 tbsp maple syrup, 2 tbsp water, and 1 tsp sesame oil in a small bowl, then pour over vegetables. Stir to coat and cook for an additional 2 minutes until sauce thickens slightly.
5. Step 5: Return tofu to the skillet and gently toss with vegetables and sauce to heat through for 1 minute.
6. Step 6: Remove from heat and sprinkle with 1 tbsp toasted sesame seeds and 2 thinly sliced green onions before serving.