Maple-Glazed Tofu & Veggie Stir-Fry
A vibrant, sweet-savory stir-fry with crispy tofu and colorful vegetables in a glossy maple-ginger sauce. This asian-inspired quick meals (high protein, gluten-free) ready in about 30 minutes pairs firm tofu, broccoli, bell peppers for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 290 calories and feeds 4, 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.
Ingredients
- 1 block (14oz), pressed and cubed firm tofu
- 2 cups, florets broccoli
- 1 red, 1 green, thinly sliced bell peppers
- 2 medium, julienned carrots
- 3 tbsp soy sauce
- 2 tbsp pure maple syrup
- 1 tbsp rice vinegar
- 1 tbsp, minced ginger
- 2 cloves, minced garlic
- 1 tsp cornstarch
- 1 tsp sesame oil
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 1 tbsp sesame oil in a wok or large skillet over high heat. Add 1 block cubed tofu and sear for 3-4 minutes per side until golden and crispy. Remove and set aside.
- Step 2: In the same skillet, stir-fry 2 cups broccoli florets, 1 sliced red bell pepper, 1 sliced green bell pepper, and 2 julienned carrots for 5 minutes until crisp-tender. Add 2 minced garlic cloves and 1 tbsp minced ginger, cooking for 1 minute until fragrant.
- Step 3: Whisk together 3 tbsp soy sauce, 2 tbsp maple syrup, 1 tbsp rice vinegar, and 1 tsp cornstarch. Pour over vegetables, stirring until sauce thickens and coats everything (about 2 minutes). Return tofu to the pan and toss to coat. Serve immediately.
Frequently asked questions
How long does Maple-Glazed Tofu & Veggie Stir-Fry take to make?
Total time is about 30 minutes (15 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 Maple-Glazed Tofu & Veggie Stir-Fry?
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 Maple-Glazed Tofu & Veggie Stir-Fry?
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 Maple-Glazed Tofu & Veggie Stir-Fry for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Maple-Glazed Tofu & Veggie Stir-Fry high protein?
Yes — this recipe is tagged high protein, gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Love how the Asian come through in every bite.
- ★★★★★
Doubled the garlic (as one does) and it was amazing.
- ★★★★☆
Reliable weeknight option. Not going to blow your mind but always satisfying.
