Low-Heat Stir-Fried Tofu with Garlic and Broccoli

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

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

A gentle stir-fry that preserves the crunch of broccoli and the delicate texture of tofu, flavored with garlic and soy sauce over low heat. This Asian-inspired vegetarian recipe (gluten free), ready in about 25 minutes, pairs extra-firm tofu, broccoli florets, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. 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 250 cal/serving

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Ingredients

14 oz block, pressed and cut into 1-inch cubes extra-firm tofu
3 cups broccoli florets
3 cloves, thinly sliced garlic cloves
3 tbsp low sodium soy sauce
1 tbsp sesame oil
2 tbsp olive oil
1/4 cup water
2 stalks sliced, for garnish green onions
1 tbsp, for garnish toasted sesame seeds

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Instructions

Step 1: Heat 2 tbsp olive oil in a large nonstick skillet over low heat. Add 14 oz cubed extra-firm tofu and cook gently, turning occasionally for 8-10 minutes until the tofu is lightly golden on all sides but still soft inside.
Step 2: Add 3 cups broccoli florets and 3 thinly sliced garlic cloves to the pan. Stir gently and cook for 3 minutes until the broccoli is bright green but still crisp.
Step 3: Pour in 1/4 cup water and cover the skillet. Let steam over low heat for 2-3 minutes to soften the broccoli slightly without losing crunch.
Step 4: Remove the lid and drizzle 3 tbsp low sodium soy sauce and 1 tbsp sesame oil over the tofu and broccoli. Stir gently for 1 minute until everything is coated and fragrant.
Step 5: Serve garnished with 2 sliced green onions and 1 tbsp toasted sesame seeds.