Low-Heat Stir-Fried Tofu with Garlic and Broccoli

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

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 (vegetarian, gluten free) ready in about 25 minutes pairs broccoli florets, thinly sliced garlic cloves, low sodium soy sauce 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 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.

Prep: 10 min Cook: 15 min Serves 3 Asian cuisine 250 cal/serving
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Ingredients

Instructions

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Step 5: Serve garnished with 2 sliced green onions and 1 tbsp toasted sesame seeds.

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Frequently asked questions

How long does Low-Heat Stir-Fried Tofu with Garlic and Broccoli 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 Garlic and Broccoli?

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 broccoli florets from drying out.

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

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 Garlic and Broccoli 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.

Is Low-Heat Stir-Fried Tofu with Garlic and Broccoli vegetarian?

Yes — this recipe is tagged vegetarian, gluten free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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