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-inspired vegan recipe (high protein), ready in about 25 minutes, pairs extra firm tofu, broccoli florets, vegetable 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.

Ingredients

• 14 oz block, pressed and cut into 1-inch cubes extra firm tofu
• 3 cups broccoli florets
• 2 tbsp vegetable oil
• 4 cloves, minced fresh garlic
• 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, sliced thinly green onions

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.