Stir-Fried Tofu and Mixed Vegetables with Garlic-Soy Glaze

By AislePrompt Editorial · Published 2026-05-08 · Updated 2026-05-08

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 developed and reviewed.

A vibrant, quick stir-fry of crispy tofu and colorful vegetables coated in a savory garlic-soy glaze. This Asian fusion recipe (vegetarian), ready in about 30 minutes, pairs firm tofu, canola oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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 320 cal/serving

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Ingredients

14 oz, pressed and cut into 1-inch cubes firm tofu
3 tbsp canola oil
5 minced garlic cloves
1 medium, sliced into strips red bell pepper
2 cups broccoli florets
1 large, julienned carrot
3 tbsp soy sauce
1 tbsp rice vinegar
1 tsp brown sugar
1 tsp sesame oil
2 sliced green onions
1 tbsp toasted sesame seeds

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Instructions

Step 1: Heat 2 tbsp canola oil in a large non-stick skillet over medium-high heat. Add 14 oz firm tofu cubes and cook for 4-5 minutes on each side until golden and crisp. Remove tofu and set aside.
Step 2: Add remaining 1 tbsp canola oil to the skillet. Add 5 minced garlic cloves and sauté for 30 seconds until fragrant.
Step 3: Toss in 1 sliced red bell pepper, 2 cups broccoli florets, and 1 large julienned carrot. Stir-fry for 5-6 minutes until vegetables are tender-crisp.
Step 4: In a small bowl, whisk together 3 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp brown sugar, and 1 tsp sesame oil. Pour sauce over vegetables and stir to coat evenly.
Step 5: Return the crispy tofu to the skillet and gently toss everything together for 2 minutes until heated through and sauce thickens slightly.
Step 6: Remove from heat, garnish with 2 sliced green onions and 1 tbsp toasted sesame seeds. Serve immediately with steamed rice or noodles.