Sautéed Ginger-Garlic Tofu with Broccoli and Brown Rice

By Lauren Mitchell, Test Kitchen Director · Reviewed 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 bowls (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.

Prep: 15 min Cook: 50 min Serves 4 Asian cuisine 400 cal/serving

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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

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.
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.
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.
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.
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.

Frequently asked questions

How long does Sautéed Ginger-Garlic Tofu with Broccoli and Brown Rice take to make?

Total time is about 65 minutes (15 min prep + 50 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 Sautéed Ginger-Garlic Tofu with Broccoli and Brown Rice?

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 Sautéed Ginger-Garlic Tofu with Broccoli and Brown Rice?

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 Sautéed Ginger-Garlic Tofu with Broccoli and Brown Rice for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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.

Is Sautéed Ginger-Garlic Tofu with Broccoli and Brown Rice vegan?

Yes — this recipe is tagged vegan, gluten free, high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.