Miso-Tofu Stir-Fry with Broccoli and Rice
A savory vegan stir-fry with pan-seared tofu, crisp broccoli, and a quick miso sauce, served over steamed rice for a complete meal. This japanese-inspired vegan (vegan, gluten-free) ready in about 35 minutes pairs (pressed, 1-inch cubes) firm tofu, (small florets) broccoli, medium (julienned) carrots for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 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
- 14 oz (pressed, 1-inch cubes) firm tofu
- 2 cups (small florets) broccoli
- 1 medium (julienned) carrots
- 2 cloves (minced) garlic
- 1 tsp (minced) ginger
- 2 tbsp white miso paste
- 1 tbsp rice vinegar
- 1 tbsp soy sauce
- 1 tsp maple syrup
- 1 tsp cornstarch
- 3 cups cooked white rice
- 2 (sliced) green onions
- 1 tsp sesame seeds
Instructions
- Step 1: Heat 1 tsp sesame oil in a large skillet or wok over medium-high. Add 14 oz pressed and cubed tofu and cook for 4-5 minutes per side until golden brown. Remove and set aside.
- Step 2: In the same skillet, add 2 minced garlic cloves and 1 tsp minced ginger. Sauté for 30 seconds until fragrant. Add 2 cups broccoli florets and 1 medium julienned carrot, and stir-fry for 5 minutes until crisp-tender.
- Step 3: In a small bowl, whisk 2 tbsp white miso paste, 1 tbsp rice vinegar, 1 tbsp soy sauce, 1 tsp maple syrup, and 1 tsp cornstarch. Pour over vegetables and toss to coat. Cook for 1 minute until sauce thickens.
- Step 4: Return tofu to skillet and stir to coat. Serve over 3 cups cooked white rice, garnished with 2 sliced green onions and 1 tsp sesame seeds.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Miso-Tofu Stir-Fry with Broccoli and Rice take to make?
Total time is about 35 minutes (20 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 Miso-Tofu Stir-Fry with Broccoli and Rice?
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 (small florets) broccoli from drying out.
Can I substitute ingredients in Miso-Tofu Stir-Fry with Broccoli and Rice?
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 Miso-Tofu Stir-Fry with Broccoli and Rice 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 Miso-Tofu Stir-Fry with Broccoli and Rice vegan?
Yes — this recipe is tagged vegan, 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
- ★★★★★
So flavorful! The miso paste really enhanced the tofu. Served with brown rice, it was a complete meal.
- ★★★★★
Great recipe, very authentic. My family loved it, and it was super easy to make for a weeknight dinner.
- ★★★★★
This was my first time making miso tofu and it turned out perfect! The broccoli was crisp and the rice absorbed all the flavors.
