Seared Garlic Soy Tofu with Stir-Fried Broccoli and Mushrooms
Firm tofu seared until golden and glazed with a savory garlic soy sauce, served alongside vibrant stir-fried broccoli and earthy mushrooms. This Asian Fusion-inspired vegan recipe, ready in about 30 minutes, pairs firm tofu, soy sauce, minced garlic for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, 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 ounces, pressed and cut into 1/2-inch cubes firm tofu
- 3 tablespoons soy sauce
- 4 cloves minced garlic
- 3 tablespoons vegetable oil
- 3 cups broccoli florets
- 2 cups sliced cremini mushrooms
- 1 teaspoon sesame oil
- 2 stalks sliced green onions
- 1 teaspoon grated fresh ginger
- 1 teaspoon brown sugar
- 1/4 teaspoon, optional red pepper flakes
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 2 tablespoons vegetable oil in a large nonstick skillet over medium-high heat. Add 14 ounces firm tofu cubes and cook without moving for 4 minutes until bottoms are golden and crisp.
- Step 2: Flip tofu cubes carefully and cook for another 3 minutes until all sides are golden. Remove tofu from skillet and set aside.
- Step 3: In the same skillet, add 1 tablespoon vegetable oil. Add 3 cloves minced garlic and 1 teaspoon grated fresh ginger, sauté for 30 seconds until fragrant.
- Step 4: Add 3 cups broccoli florets and 2 cups sliced cremini mushrooms. Stir-fry for 5-6 minutes until vegetables are tender-crisp.
- Step 5: Return tofu to skillet. Stir in 3 tablespoons soy sauce, 1 teaspoon brown sugar, 1 teaspoon sesame oil, 2 sliced green onions, and 1/4 teaspoon red pepper flakes if using.
- Step 6: Toss everything gently and cook for 2 more minutes until tofu is well coated and sauce is slightly reduced. Serve warm over steamed rice or noodles.
Frequently asked questions
How long does Seared Garlic Soy Tofu with Stir-Fried Broccoli and Mushrooms take to make?
Total time is about 30 minutes (15 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 Seared Garlic Soy Tofu with Stir-Fried Broccoli and Mushrooms?
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 Seared Garlic Soy Tofu with Stir-Fried Broccoli and Mushrooms?
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 Seared Garlic Soy Tofu with Stir-Fried Broccoli and Mushrooms 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.
What goes well with Seared Garlic Soy Tofu with Stir-Fried Broccoli and Mushrooms?
Asian Fusion vegan like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
