Layered Vegetable Stir-Fry with Tofu and Garlic Soy Glaze

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A vibrant stir-fry combining fresh vegetables and tofu, cooked in a savory garlic soy glaze that layers flavors with every bite. This Asian-inspired game-day recipe, ready in about 30 minutes, pairs extra virgin olive oil, garlic cloves, firm tofu 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.

Ingredients

• 2 tbsp extra virgin olive oil
• 4, minced garlic cloves
• 14 oz, drained and cubed into 1-inch pieces firm tofu
• 1, sliced into thin strips red bell pepper
• 2 cups broccoli florets
• 1 large, julienned carrot
• 3, sliced green onions
• 3 tbsp soy sauce
• 1 tsp sesame oil
• 1 tbsp honey
• 2 tbsp water
• 1 tbsp toasted sesame seeds

The wok we’d stir-fry this in → Best Woks for 2026: Carbon Steel, Nonstick & Flat-Bottom Picks + Buying Guide

Instructions

1. Step 1: Heat 2 tbsp extra virgin olive oil in a large wok over medium-high heat until shimmering. Add 4 minced garlic cloves and sauté for 30 seconds until fragrant but not browned.
2. Step 2: Add 14 oz cubed firm tofu to the wok and cook for 5 minutes, turning occasionally, until all sides are golden and slightly crisp.
3. Step 3: Stir in 1 sliced red bell pepper, 2 cups broccoli florets, and 1 large julienned carrot, cooking for 4 minutes until vegetables are tender-crisp.
4. Step 4: In a small bowl, mix 3 tbsp soy sauce, 1 tsp sesame oil, 1 tbsp honey, and 2 tbsp water to create the glaze. Pour over the stir-fry and toss to coat evenly.
5. Step 5: Cook for an additional 2 minutes until the sauce thickens slightly and clings to the tofu and vegetables.
6. Step 6: Remove from heat and garnish with 3 sliced green onions and 1 tbsp toasted sesame seeds before serving warm.