Sautéed Tofu and Vegetable Stir Fry with Garlic-Soy Glaze

By AislePrompt Editorial · Published 2026-04-29 · Updated 2026-04-29

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 recipe (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.

Ingredients

• 14 oz block, pressed and cubed firm tofu
• 2 tbsp sesame oil
• 4 cloves minced garlic cloves
• 2 cups broccoli florets
• 1 medium, sliced into strips red bell pepper
• 1 large, julienned carrot
• 3 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tbsp maple syrup
• 1 tsp dissolved in 2 tbsp water cornstarch
• 2 stalks chopped green onions
• 1/4 tsp optional red pepper flakes

The wok we’d stir-fry this in → Best Woks for 2026: Carbon Steel, Nonstick & Flat-Bottom Picks + Buying Guide

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.