Soy-Glazed Tofu with Garlic and Green Onion

By AislePrompt Editorial · Published 2026-06-09 · Updated 2026-06-09

Pan-seared tofu cubes coated in a savory soy glaze with aromatic garlic and fresh green onions, perfect for a vegetarian main. This Chinese-inspired vegetarian recipe, ready in about 25 minutes, pairs firm tofu, soy sauce, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 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

• 350 grams, pressed and cut into 1-inch cubes firm tofu
• 3 tbsp soy sauce
• 3 cloves, minced garlic cloves
• 3 tbsp vegetable oil
• 1 tsp brown sugar
• 3 stalks, chopped green onions
• 1 tsp, toasted sesame seeds

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Instructions

1. Step 1: Heat 3 tbsp vegetable oil in a nonstick skillet over medium heat until shimmering. Add 350 grams firm tofu cubes and pan-sear for 4-5 minutes on each side until golden and crisp.
2. Step 2: Push tofu to the side and add 3 minced garlic cloves to the pan; sauté for 30 seconds until fragrant.
3. Step 3: Stir in 3 tbsp soy sauce and 1 tsp brown sugar, combining well to create a glaze. Toss tofu gently in the sauce and cook for 2 minutes until the glaze thickens and coats the tofu.
4. Step 4: Remove from heat and sprinkle 3 chopped green onion stalks and 1 tsp toasted sesame seeds over the tofu. Serve immediately with steamed rice or salad.