Stir-Fried Tofu and Mixed Vegetables with Garlic Soy Glaze

By AislePrompt Editorial · Published 2026-04-26 · Updated 2026-04-26

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A vibrant, quick stir-fry combining tofu and fresh vegetables coated in a savory garlic soy glaze. This Asian-inspired game-day recipe (vegan), ready in about 30 minutes, pairs firm tofu, broccoli florets, red bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 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.

Prep: 15 min Cook: 15 min Serves 4 Asian cuisine 210 cal/serving

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Ingredients

14 oz firm tofu
1 cup broccoli florets
1 medium red bell pepper
1 medium carrot
3 garlic cloves
3 tbsp soy sauce
2 tbsp sesame oil
2 tbsp vegetable oil
1 tbsp cornstarch
1/4 cup water
2 stalks green onions

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Instructions

Step 1: Drain and press 14 oz firm tofu to remove excess water, then cut into 1-inch cubes.
Step 2: Dice 1 medium red bell pepper and 1 medium carrot into thin strips; separate 1 cup broccoli florets into bite-sized pieces.
Step 3: Mince 3 garlic cloves finely. In a small bowl, mix 3 tbsp soy sauce, 1/4 cup water, and 1 tbsp cornstarch until smooth.
Step 4: Heat 2 tbsp vegetable oil in a large wok or skillet over medium-high heat. Add tofu cubes and fry for 4-5 minutes until golden on all sides, then remove and set aside.
Step 5: In the same wok, add 2 tbsp sesame oil and sauté minced garlic for 30 seconds until fragrant but not browned.
Step 6: Add broccoli florets, carrot strips, and bell pepper strips, stir-frying for 4 minutes until vegetables are crisp-tender.
Step 7: Return tofu to the wok, pour in the soy sauce mixture, and stir constantly for 2-3 minutes until the sauce thickens and coats the tofu and vegetables.
Step 8: Chop 2 green onions and sprinkle over the dish before serving hot.