Stir-Fried Tofu and Vegetables with Garlic-Sesame Pan Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A colorful medley of tofu and crisp vegetables stir-fried and coated in a savory garlic-sesame sauce made right in the pan. This asian-inspired vegan ready in about 30 minutes blends soy sauce, sesame oil, vegetable oil 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.

Prep: 15 min Cook: 15 min Serves 3 Asian cuisine 280 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 1 tbsp vegetable oil in a large nonstick pan over medium-high heat until hot but not smoking. 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 pan, add 2 tbsp sesame oil, then sauté 4 minced garlic cloves and 1 tbsp grated fresh ginger for 30 seconds until fragrant but not burnt.
  3. Step 3: Add 2 cups broccoli florets, 1 sliced red bell pepper, and 1 julienned large carrot. Stir-fry for 4 minutes until vegetables are crisp-tender.
  4. Step 4: Return tofu to the pan, pour in 3 tbsp soy sauce and 1/4 cup water, stirring to combine and coat everything evenly. Cook for an additional 2 minutes until the sauce thickens slightly.
  5. Step 5: Remove from heat and sprinkle 2 sliced green onions and 1 tbsp toasted sesame seeds over the dish before serving.

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Frequently asked questions

How long does Stir-Fried Tofu and Vegetables with Garlic-Sesame Pan Sauce take to make?

Total time is about 30 minutes (15 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 with Garlic-Sesame Pan 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 with Garlic-Sesame Pan 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 with Garlic-Sesame Pan 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.

What goes well with Stir-Fried Tofu and Vegetables with Garlic-Sesame Pan Sauce?

Asian vegan like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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