Quick Stir-Fried Tofu with Broccoli and Garlic Sauce

By AislePrompt Editorial · Published 2026-05-03 · Updated 2026-05-03

A fast, flavorful vegan stir fry featuring crispy tofu and tender broccoli coated in a savory garlic sauce. This Asian vegan recipe (high protein), ready in about 25 minutes, pairs extra firm tofu, broccoli florets, and vegetable oil for a weeknight-friendly dinner. 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 "Build a week of meals around this recipe" 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 extra firm tofu, pressed and cut into 1-inch cubes
• 3 cups broccoli florets
• 2 tbsp vegetable oil
• 4 cloves fresh garlic, minced
• 3 tbsp low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp maple syrup
• 1 tsp cornstarch
• 1/4 cup water
• 1 tsp sesame oil
• 2 stalks green onions, sliced thinly

The wok we’d stir-fry this in → Best Woks for 2026: Carbon Steel, Nonstick & Flat-Bottom Picks + Buying Guide

Instructions

1. Step 1: Heat 1 tbsp vegetable oil in a large nonstick skillet over medium-high heat. Add 14 oz pressed and cubed extra firm tofu and cook for 4-5 minutes on each side until golden and crisp. Remove tofu and set aside.
2. Step 2: Add remaining 1 tbsp vegetable oil to the same skillet and toss in 3 cups broccoli florets. Stir-fry for 3-4 minutes until bright green and tender-crisp.
3. Step 3: Meanwhile, whisk together 3 tbsp low sodium soy sauce, 1 tbsp rice vinegar, 1 tsp maple syrup, 1 tsp cornstarch, and 1/4 cup water until smooth.
4. Step 4: Add 4 minced garlic cloves to broccoli and cook for 30 seconds until fragrant. Pour in soy sauce mixture and cook, stirring, until sauce thickens and coats broccoli, about 1-2 minutes.
5. Step 5: Return tofu to skillet, drizzle 1 tsp sesame oil, and gently toss with broccoli and sauce to combine. Remove from heat and garnish with 2 sliced green onions before serving.