Stir-Fried Tofu with Garlic and Regional Vegetables
A vibrant stir-fry featuring firm tofu and a mix of regional seasonal vegetables, tossed in a savory garlic soy sauce. This asian-inspired vegan (vegan) ready in about 30 minutes pairs medium, julienned carrot, trimmed and halved green beans, minced garlic cloves 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 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 block, pressed and cut into 1-inch cubes firm tofu
- 1 medium, julienned carrot
- 1 medium (red or yellow), sliced into thin strips bell pepper
- 1 cup, trimmed and halved green beans
- 4 cloves, minced garlic cloves
- 3 tbsp soy sauce
- 1 tbsp sesame oil
- 2 tbsp vegetable oil
- 2 stalks, sliced diagonally scallions
- 1/4 tsp (optional) red chili flakes
Instructions
- Step 1: Heat 2 tbsp vegetable oil in a large nonstick skillet or wok over medium-high heat until hot. Add 14 oz firm tofu cubes and stir-fry for 5-6 minutes, turning occasionally, until golden and crisp on all sides. Remove tofu and set aside.
- Step 2: In the same skillet, add 4 minced garlic cloves and sauté for 30 seconds until fragrant but not browned.
- Step 3: Add 1 julienned medium carrot, 1 sliced medium bell pepper, and 1 cup trimmed and halved green beans. Stir-fry for 4-5 minutes until vegetables are tender-crisp.
- Step 4: Return the tofu to the skillet, then pour in 3 tbsp soy sauce and 1 tbsp sesame oil. Toss everything together and cook for another 2 minutes until the sauce coats the tofu and vegetables evenly.
- Step 5: Remove from heat, sprinkle with 2 sliced scallions and 1/4 tsp red chili flakes if using, then serve immediately.
Frequently asked questions
How long does Stir-Fried Tofu with Garlic and Regional Vegetables take to make?
Total time is about 30 minutes (15 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Stir-Fried Tofu with Garlic and Regional Vegetables?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep medium, julienned carrot from drying out.
Can I substitute ingredients in Stir-Fried Tofu with Garlic and Regional Vegetables?
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 with Garlic and Regional Vegetables 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 with Garlic and Regional Vegetables 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.
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