Sautéed Tofu and Vegetable Stir Fry with Garlic Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A quick and easy stir fry featuring crispy tofu and fresh vegetables tossed in a fragrant garlic soy sauce, perfect for a wholesome weeknight dinner. This asian fusion-inspired vegan (gluten free option) ready in about 35 minutes blends cornstarch, vegetable oil, broccoli florets into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 320 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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: 20 min Serves 4 Asian Fusion cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Toss 14 oz pressed and cubed extra firm tofu with 2 tbsp cornstarch until evenly coated. Heat 2 tbsp vegetable oil in a large nonstick skillet over medium-high heat. Add tofu and cook for 4-5 minutes per side until golden and crispy. Remove tofu and set aside.
  2. Step 2: In the same skillet, add 1 tbsp vegetable oil. Sauté 4 minced garlic cloves for 30 seconds until fragrant.
  3. Step 3: Add 2 cups broccoli florets, 1 large sliced red bell pepper, and 1 medium julienned carrot. Stir fry for 5-6 minutes until vegetables are tender-crisp.
  4. Step 4: In a small bowl, whisk together 3 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp honey, and 1/4 cup water. Pour sauce over the vegetables, stirring to coat and cook for 2 minutes until sauce thickens slightly.
  5. Step 5: Return tofu to the skillet and toss to combine with vegetables and sauce. Cook for 1 more minute until heated through.
  6. Step 6: Serve garnished with 2 sliced green onions and 1 tbsp sesame seeds.

Frequently asked questions

How long does Sautéed Tofu and Vegetable Stir Fry with Garlic Sauce take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Sautéed Tofu and Vegetable Stir Fry with Garlic Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Sautéed Tofu and Vegetable Stir Fry with Garlic Sauce?

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 Tofu and Vegetable Stir Fry with Garlic Sauce 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 Tofu and Vegetable Stir Fry with Garlic Sauce gluten free option?

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

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