Stir-Fried Tofu and Vegetables with Garlic Sauce

By AislePrompt Editorial · Published 2026-06-22 · Updated 2026-06-22

A quick and easy Asian-inspired stir fry featuring crisp tofu and colorful vegetables tossed in a savory garlic sauce. This Asian-inspired stir-fry recipe (vegetarian), ready in about 30 minutes, pairs firm tofu, soy sauce, sesame oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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, pressed and cut into 1-inch cubes firm tofu
• 3 tbsp soy sauce
• 1 tbsp sesame oil
• 2 tbsp vegetable oil
• 5, minced garlic cloves
• 1 tbsp, minced ginger
• 2 cups broccoli florets
• 1 medium, thinly sliced red bell pepper
• 1 large, julienned carrot
• 2, sliced green onions
• 1 tsp cornstarch
• 1/4 cup water
• 1 tbsp honey
• 1/4 tsp (optional) red chili flakes

The wok we’d stir-fry this in → Best Woks for 2026: Carbon Steel, Nonstick & Flat-Bottom Picks + Buying Guide

Instructions

1. Step 1: Heat 2 tbsp vegetable oil in a large nonstick skillet over medium-high heat. Add 14 oz firm tofu cubes and cook for 4-5 minutes, turning occasionally until golden brown on all sides. Remove tofu and set aside.
2. Step 2: In the same skillet, add 5 minced garlic cloves and 1 tbsp minced ginger, sautéing for 30 seconds until fragrant.
3. Step 3: Add 2 cups broccoli florets, 1 thinly sliced medium red bell pepper, and 1 large julienned carrot. Stir-fry for 4-5 minutes until vegetables are tender-crisp.
4. Step 4: In a small bowl, whisk together 3 tbsp soy sauce, 1 tbsp sesame oil, 1 tsp cornstarch, 1/4 cup water, 1 tbsp honey, and 1/4 tsp red chili flakes if using.
5. Step 5: Return the tofu to the skillet and pour the sauce over everything. Cook for 2-3 minutes, stirring constantly, until the sauce thickens and coats the tofu and vegetables.
6. Step 6: Remove from heat and garnish with 2 sliced green onions before serving.