Pan-Seared Sesame Tofu with Garlic and Broccoli

By AislePrompt Editorial · Published 2026-05-07 · Updated 2026-05-07

Crisp pan-seared tofu cubes tossed with garlicky broccoli in a glossy sesame soy sauce, perfect for a wholesome vegetarian meal. This Chinese recipe (vegetarian), ready in about 30 minutes, pairs firm tofu, broccoli florets, soy sauce 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.

Ingredients

• 14 oz block, pressed and cut into 1-inch cubes firm tofu
• 3 cups broccoli florets
• 3 tbsp soy sauce
• 2 tbsp sesame oil
• 2 tbsp vegetable oil
• 4 cloves, minced garlic
• 1 tbsp, minced fresh ginger
• 1 tbsp rice vinegar
• 1 tbsp honey
• 1 tsp cornstarch
• 2 tbsp water
• 1 tbsp toasted sesame seeds
• 1/4 tsp (optional) red pepper flakes

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Instructions

1. Step 1: Heat 2 tbsp vegetable oil in a large nonstick skillet over medium-high heat; add 14 oz 1-inch cubed pressed tofu and cook without stirring for 4 minutes until golden brown on one side.
2. Step 2: Flip tofu cubes carefully and cook for another 3 minutes until all sides are golden and crisp; remove tofu and set aside.
3. Step 3: In the same skillet, add 2 tbsp sesame oil, 4 cloves minced garlic, and 1 tbsp minced fresh ginger; sauté for 30 seconds until fragrant.
4. Step 4: Add 3 cups broccoli florets and 1/4 cup water; cover and steam for 3 minutes until broccoli is bright green and just tender.
5. Step 5: Stir together 3 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp honey, 1 tsp cornstarch, and 2 tbsp water to create a sauce.
6. Step 6: Pour the sauce over broccoli and add the tofu back to the pan; toss gently and cook for 2 minutes until the sauce thickens and coats the tofu and broccoli.
7. Step 7: Sprinkle 1 tbsp toasted sesame seeds and 1/4 tsp red pepper flakes if desired before serving hot over steamed rice or noodles.