Stir-Fried Tofu with Broccoli and Ginger Garlic Sauce

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A quick, protein-rich stir fry featuring firm tofu and crisp broccoli tossed in a fragrant ginger garlic sauce, perfect for a wholesome weeknight dinner. This Asian-inspired healthy bowl recipe (vegan, gluten free option), ready in about 25 minutes, pairs broccoli florets, sesame oil, fresh ginger, grated for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 3, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. 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 firm tofu, pressed and diced into 1-inch cubes
• 3 cups broccoli florets
• 2 tbsp sesame oil
• 1 tbsp fresh ginger, grated
• 3 garlic cloves, minced
• 3 tbsp low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tsp honey or maple syrup
• 1/4 cup water
• 1 tsp cornstarch
• 2 green onions, sliced
• 1/4 tsp (optional) red chili flakes

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Instructions

1. Step 1: Heat 1 tbsp sesame oil in a large non-stick skillet over medium-high heat. Add 14 oz diced firm tofu and cook for 4-5 minutes, turning occasionally until golden and crisp on all sides. Remove tofu and set aside.
2. Step 2: In the same skillet, add remaining 1 tbsp sesame oil, 3 cups broccoli florets, and sauté for 3 minutes until vibrant green and slightly tender.
3. Step 3: Stir in 1 tbsp grated fresh ginger and 3 minced garlic cloves, cooking for 1 minute until fragrant.
4. Step 4: In a small bowl, whisk together 3 tbsp low sodium soy sauce, 1 tbsp rice vinegar, 1 tsp honey or maple syrup, 1/4 cup water, and 1 tsp cornstarch until smooth.
5. Step 5: Pour the sauce into the skillet with broccoli and ginger-garlic. Cook, stirring constantly, for 2-3 minutes until the sauce thickens and coats the broccoli.
6. Step 6: Return the tofu to the skillet, toss gently to combine and heat through for 1 minute.
7. Step 7: Remove from heat and garnish with 2 sliced green onions and 1/4 tsp red chili flakes if using. Serve immediately with steamed brown rice or quinoa.