Pan-Fried Tofu Stir Fry with Garlic and Seasonal Vegetables

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

A quick and colorful stir fry featuring golden pan-fried tofu and crisp seasonal vegetables tossed in a savory garlic sauce. This Asian Fusion-inspired vegetarian recipe, ready in about 30 minutes, pairs extra firm tofu, cornstarch, canola oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 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: 15 min Cook: 15 min Serves 3 Asian Fusion cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Press 14 oz block of extra firm tofu between paper towels for 20 minutes to remove excess moisture. Cut tofu into 1-inch cubes and toss with 3 tbsp cornstarch to coat evenly.
  2. Step 2: Heat 3 tbsp canola oil in a large non-stick skillet over medium-high heat until shimmering. Add tofu cubes and pan-fry for 3-4 minutes on each side until golden and crispy. Remove tofu and set aside.
  3. Step 3: In the same skillet, add 4 minced garlic cloves and 1 tsp grated fresh ginger, sauté for 30 seconds until fragrant. Add 1 1/2 cups broccoli florets, 1 cup sliced carrots, and 1 cup sliced red bell pepper. Stir fry for 5-6 minutes until vegetables are crisp-tender.
  4. Step 4: In a small bowl, whisk together 3 tbsp soy sauce, 1 tbsp honey, and 1 tsp sesame oil. Return tofu to skillet and pour sauce over everything. Toss gently and cook for 2 more minutes until sauce thickens and coats tofu and vegetables.
  5. Step 5: Remove from heat and garnish with 2 sliced green onions and 1 tbsp toasted sesame seeds before serving over rice or noodles.

Frequently asked questions

How long does Pan-Fried Tofu Stir Fry with Garlic and Seasonal Vegetables 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 Pan-Fried Tofu Stir Fry with Garlic and Seasonal Vegetables?

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 extra firm tofu from drying out.

Can I substitute ingredients in Pan-Fried Tofu Stir Fry with Garlic and Seasonal Vegetables?

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 Pan-Fried Tofu Stir Fry with Garlic and Seasonal Vegetables 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 Pan-Fried Tofu Stir Fry with Garlic and Seasonal Vegetables?

Asian Fusion vegetarian 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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