Sautéed Tofu and Vegetable Stir Fry with Garlic-Soy Glaze

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

Firm tofu and crisp vegetables stir-fried in a savory garlic-soy glaze for a quick and flavorful vegan dinner. This asian-inspired super bowl (vegan) ready in about 25 minutes pairs firm tofu, sesame oil, garlic cloves 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.

Prep: 10 min Cook: 15 min Serves 3 Asian cuisine 280 cal/serving
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Ingredients

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Instructions

  1. Step 1: Heat 1 tbsp sesame oil in a large nonstick skillet over medium-high heat. Add 14 oz firm tofu cubes and cook for 3-4 minutes on each side until golden and crispy. Remove tofu and set aside.
  2. Step 2: In the same skillet, add remaining 1 tbsp sesame oil. Sauté 4 minced garlic cloves for 30 seconds until fragrant.
  3. Step 3: Add 2 cups broccoli florets, 1 sliced red bell pepper, and 1 julienned carrot. Stir-fry for 5 minutes until vegetables are tender-crisp.
  4. Step 4: In a small bowl, mix 3 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp maple syrup, and 1 tsp cornstarch slurry. Pour sauce into the skillet and cook for 2 minutes until it thickens and coats the vegetables.
  5. Step 5: Return tofu to the skillet and gently toss to combine and warm through for 1 minute.
  6. Step 6: Remove from heat, garnish with 2 chopped green onions and 1/4 tsp red pepper flakes if using. Serve immediately.

Frequently asked questions

How long does Sautéed Tofu and Vegetable Stir Fry with Garlic-Soy Glaze take to make?

Total time is about 25 minutes (10 min prep + 15 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 Tofu and Vegetable Stir Fry with Garlic-Soy Glaze?

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 firm tofu from drying out.

Can I substitute ingredients in Sautéed Tofu and Vegetable Stir Fry with Garlic-Soy Glaze?

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-Soy Glaze for a different number of people?

The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). 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-Soy Glaze vegan?

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

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