Stir-Fried Tofu with Garlic and Seasonal Vegetables

By AislePrompt Editorial · Published 2026-07-10 · Updated 2026-07-10

A vibrant stir-fry featuring firm tofu and a medley of crisp regional vegetables sautéed with garlic and soy sauce for a quick and wholesome vegan meal. This Asian vegan recipe, ready in about 30 minutes, pairs firm tofu, pressed and cubed, vegetable oil, and garlic cloves, minced for a weeknight-friendly dinner. 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 "Build a week of meals around this recipe" 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) firm tofu, pressed and cubed
• 2 tbsp vegetable oil
• 4 garlic cloves, minced
• 1 1/2 cups broccoli florets
• 1 medium carrot, sliced thin
• 1 medium red bell pepper, sliced
• 1 cup snap peas
• 3 tbsp low sodium soy sauce
• 1 tsp sesame oil
• 2 stalks green onions, sliced
• 1 tbsp toasted sesame seeds

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Instructions

1. Step 1: Heat 2 tbsp vegetable oil in a large wok or skillet over medium-high heat until shimmering. Add 14 oz firm tofu cubes and sauté for 5-6 minutes, turning occasionally, until golden brown and slightly crispy on all sides. Remove tofu from the wok and set aside.
2. Step 2: In the same wok, add 4 minced garlic cloves and stir-fry for 30 seconds until fragrant but not browned.
3. Step 3: Add 1 1/2 cups broccoli florets, 1 thinly sliced carrot, 1 sliced red bell pepper, and 1 cup snap peas. Stir-fry vegetables for 5-7 minutes until crisp-tender and vibrant in color.
4. Step 4: Return the tofu to the wok, add 3 tbsp low sodium soy sauce and 1 tsp sesame oil. Toss everything for 2 minutes until tofu and vegetables are evenly coated and heated through.
5. Step 5: Remove from heat and garnish with 2 sliced green onions and 1 tbsp toasted sesame seeds before serving over steamed rice or noodles.