Stir-Fried Tofu and Broccoli with Garlic and Soy
A quick vegan stir-fry combining crispy tofu and tender broccoli in a savory garlic soy sauce. This asian-inspired vegan (vegan, gluten free option) ready in about 25 minutes pairs block, pressed and cubed firm tofu, broccoli florets, vegetable oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 300 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
- 3 cups broccoli florets
- 2 tbsp vegetable oil
- 4 cloves, minced garlic cloves
- 3 tbsp soy sauce
- 1 tsp sesame oil
- 1 tbsp cornstarch
- 2 tbsp water
- 2, sliced for garnish green onions
- 1/4 tsp (optional) red pepper flakes
Instructions
- Step 1: Toss 14 oz pressed and cubed firm tofu with 1 tbsp cornstarch until evenly coated.
- Step 2: Heat 2 tbsp vegetable oil in a large wok or skillet over medium-high heat. Add the tofu cubes and cook for 4-5 minutes, turning occasionally, until all sides are golden and crisp. Remove tofu and set aside.
- Step 3: In the same pan, add 4 minced garlic cloves and cook for 30 seconds until fragrant, then add 3 cups broccoli florets and stir-fry for 4 minutes until bright green and slightly tender.
- Step 4: Whisk together 3 tbsp soy sauce, 2 tbsp water, 1 tsp sesame oil, and 1/4 tsp red pepper flakes (if using). Pour the sauce over the broccoli, return the tofu to the pan, and toss everything together for 2 minutes until heated through and sauce thickens.
- Step 5: Garnish with 2 sliced green onions and serve hot over steamed rice or noodles.
Frequently asked questions
How long does Stir-Fried Tofu and Broccoli with Garlic and Soy 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 Stir-Fried Tofu and Broccoli with Garlic and Soy?
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 broccoli florets from drying out.
Can I substitute ingredients in Stir-Fried Tofu and Broccoli with Garlic and Soy?
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 Stir-Fried Tofu and Broccoli with Garlic and Soy 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 Stir-Fried Tofu and Broccoli with Garlic and Soy vegan?
Yes — this recipe is tagged vegan, 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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