Sautéed Tofu and Broccoli Stir Fry with Ginger-Sesame Sauce

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

A vibrant vegan stir fry combining crispy tofu and tender broccoli in a fragrant ginger and sesame sauce. This Asian-inspired healthy bowl recipe (vegan, high protein), ready in about 35 minutes, pairs extra firm tofu, broccoli florets, sesame oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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, drained and cubed extra firm tofu
• 3 cups broccoli florets
• 2 tbsp sesame oil
• 1 tbsp, finely grated fresh ginger
• 2, minced garlic cloves
• 3 tbsp low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp honey or maple syrup
• 1/4 cup water
• 1 tsp cornstarch
• 1 tbsp toasted sesame seeds
• 2, thinly sliced 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: Press 14 oz extra firm tofu for at least 15 minutes to remove excess moisture, then cut into 1-inch cubes.
2. Step 2: Heat 1 tbsp sesame oil in a large nonstick skillet over medium-high heat. Add the tofu cubes and cook for 4-5 minutes per side until golden brown and crispy. Remove tofu and set aside.
3. Step 3: In the same skillet, add remaining 1 tbsp sesame oil, 3 cups broccoli florets, and sauté for 5 minutes until broccoli is tender-crisp and bright green.
4. Step 4: Add 1 tbsp finely grated fresh ginger and 2 minced garlic cloves to the broccoli, stirring for 1 minute until fragrant.
5. Step 5: In a small bowl, whisk together 3 tbsp low sodium soy sauce, 1 tbsp rice vinegar, 1 tsp honey or maple syrup, 1/4 cup water, and 1 tsp cornstarch until smooth.
6. Step 6: Pour the sauce into the skillet and cook for 2-3 minutes, stirring, until sauce thickens and coats the broccoli.
7. Step 7: Return the tofu to the skillet, tossing gently to combine and warm through.
8. Step 8: Remove from heat, sprinkle with 1 tbsp toasted sesame seeds and 2 thinly sliced green onions before serving over steamed rice or noodles.