Low Heat Stir-Fried Tofu with Broccoli and Ginger

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A gentle stir-fry featuring firm tofu and crisp broccoli cooked over low heat with fragrant ginger and soy sauce for a balanced, healthy dish. This asian-inspired low carb ready in about 25 minutes pairs firm tofu, broccoli florets, fresh ginger for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 3, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. 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: 10 min Cook: 15 min Serves 3 Asian cuisine 210 cal/serving
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Ingredients

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Instructions

  1. Step 1: Drain and press the 14 oz firm tofu block to remove excess moisture, then cut into 1-inch cubes.
  2. Step 2: Heat 2 tbsp vegetable oil in a large skillet or wok over low heat. Add 1 tbsp minced fresh ginger and 2 minced garlic cloves, sautéing gently for 2 minutes until fragrant but not browned.
  3. Step 3: Add the tofu cubes and cook for 5 minutes, turning occasionally to brown all sides lightly.
  4. Step 4: Add 2 cups broccoli florets and 1/4 cup water to the skillet, cover, and steam over low heat for 5 minutes until broccoli is tender but still crisp.
  5. Step 5: Remove the lid, stir in 3 tbsp low sodium soy sauce and 1 tbsp sesame oil, tossing gently to coat everything evenly. Cook for another 2 minutes until the sauce thickens slightly.
  6. Step 6: Garnish with 2 sliced green onions before serving warm.

Frequently asked questions

How long does Low Heat Stir-Fried Tofu with Broccoli and Ginger take to make?

Total time is about 25 minutes (10 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 Low Heat Stir-Fried Tofu with Broccoli and Ginger?

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 firm tofu from drying out.

Can I substitute ingredients in Low Heat Stir-Fried Tofu with Broccoli and Ginger?

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 Low Heat Stir-Fried Tofu with Broccoli and Ginger 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.

What goes well with Low Heat Stir-Fried Tofu with Broccoli and Ginger?

Asian low carb like this pair well with a low-carb side — cauliflower rice, roasted broccoli or asparagus, or a leafy salad with olive oil and parmesan. Rice, couscous and bread would blow the carb budget this recipe is built around. Tap "Plan a meal with the AI" to get specific side suggestions.

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