No-Oil Stir-Fried Tofu with Garlic and Broccoli

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

Healthy no-oil stir-fried tofu combined with crisp broccoli and fragrant garlic for a light yet flavorful plant-based meal. This Asian Fusion-inspired vegan recipe, ready in about 25 minutes, pairs 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 190 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 Fusion cuisine 190 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat a large non-stick skillet over medium heat. Add 14 oz cubed firm tofu and dry-fry, turning occasionally, for 6-8 minutes until edges are lightly browned and firm.
  2. Step 2: Push tofu to one side and add 4 thinly sliced garlic cloves to the empty space. Stir-fry garlic for 30 seconds until fragrant but not burnt.
  3. Step 3: Add 3 cups broccoli florets and 1/4 cup vegetable broth to the pan. Cover and steam for 4 minutes until broccoli is bright green and tender-crisp.
  4. Step 4: Remove the lid and stir in 2 tbsp low-sodium soy sauce and 1/4 tsp ground black pepper. Toss everything together and cook uncovered for 2 more minutes until liquid slightly reduces.
  5. Step 5: Remove from heat and garnish with 2 chopped green onions before serving hot.

Frequently asked questions

How long does No-Oil 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 No-Oil 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 firm tofu from drying out.

Can I substitute ingredients in No-Oil 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 No-Oil 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.

What goes well with No-Oil Stir-Fried Tofu with Garlic and Broccoli?

Asian Fusion vegan like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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