Stir-Fried Tofu and Vegetables in Garlic Soy Sauce
A vibrant, protein-rich stir fry featuring crispy tofu and colorful vegetables tossed in a savory garlic soy sauce. This asian fusion-inspired vegan ready in about 25 minutes blends broccoli florets, medium red bell pepper, sliced, medium carrot, julienned into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 3, so a small batch covers several meals across the week without taking over the fridge. 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 (1 block) extra firm tofu, drained and cubed
- 1 cup broccoli florets
- 1 medium red bell pepper, sliced
- 1 medium carrot, julienned
- 3 stalks green onions, chopped
- 3 cloves garlic cloves, minced
- 3 tbsp soy sauce
- 2 tsp sesame oil
- 2 tbsp vegetable oil
- 1 tbsp cornstarch
- 1/4 cup water
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Pat dry 14 oz extra firm tofu and cut into 1-inch cubes. Toss the cubes gently with 1 tbsp cornstarch to coat evenly.
- Step 2: Heat 2 tbsp vegetable oil in a large nonstick skillet or wok over medium-high heat until shimmering. 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 skillet, add 3 minced garlic cloves and sauté for 30 seconds until fragrant but not browned.
- Step 4: Add 1 cup broccoli florets, 1 sliced red bell pepper, and 1 julienned carrot. Stir fry for 4-5 minutes until the vegetables are tender-crisp.
- Step 5: Stir together 3 tbsp soy sauce, 2 tsp sesame oil, and 1/4 cup water in a small bowl, then pour the sauce over the vegetables.
- Step 6: Return the tofu to the skillet and toss gently to coat everything evenly in the garlic soy sauce. Cook for 1-2 minutes until the sauce thickens and clings to the tofu and vegetables.
- Step 7: Remove from heat and sprinkle 3 chopped green onions on top before serving immediately with steamed rice or noodles.
Frequently asked questions
How long does Stir-Fried Tofu and Vegetables in Garlic Soy Sauce take to make?
Total time is about 25 minutes (10 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Stir-Fried Tofu and Vegetables in Garlic Soy Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Stir-Fried Tofu and Vegetables in Garlic Soy Sauce?
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 Vegetables in Garlic Soy Sauce 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 Vegetables in Garlic Soy Sauce vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
