Sautéed Ginger-Garlic Tofu with Broccoli and Brown Rice

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A quick and nutritious stir-fry featuring ginger-garlic marinated tofu, crisp broccoli, and nutty brown rice perfect for a balanced meal. This Asian-inspired healthy bowl recipe (vegan, gluten free), ready in about 65 minutes, pairs extra-firm tofu, fresh ginger, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 400 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick salad. 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 cubed into 1-inch pieces extra-firm tofu
• 1 tbsp, minced fresh ginger
• 3, minced garlic cloves
• 3 tbsp low-sodium soy sauce
• 1 tbsp sesame oil
• 2 tbsp olive oil
• 3 cups broccoli florets
• 1 cup brown rice
• 2 1/4 cups water
• 2, sliced green onions
• 1 tbsp toasted sesame seeds

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Instructions

1. Step 1: Rinse 1 cup brown rice under cold water. In a medium saucepan, combine the rice with 2 1/4 cups water, bring to a boil, reduce heat to low, cover, and simmer for 40 minutes until tender. Remove from heat and let sit covered for 10 minutes.
2. Step 2: In a medium bowl, combine 14 oz cubed extra-firm tofu with 1 tbsp minced fresh ginger, 3 minced garlic cloves, 3 tbsp low-sodium soy sauce, and 1 tbsp sesame oil. Toss gently and let marinate for 10 minutes.
3. Step 3: Heat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Add the marinated tofu cubes and cook for 4-5 minutes on each side until golden brown and slightly crispy, then remove and set aside.
4. Step 4: In the same skillet, add 3 cups broccoli florets and sauté for 5-6 minutes until tender-crisp and bright green. Return the tofu to the pan and toss with broccoli for 1 minute to combine and heat through.
5. Step 5: Serve the tofu and broccoli stir-fry over the cooked brown rice, garnished with 2 sliced green onions and 1 tbsp toasted sesame seeds.