Stir-Fried Tofu with Garlic and Seasonal Vegetables
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-inspired vegan ready in about 30 minutes pairs (1 block) firm tofu, pressed and cubed, vegetable oil, garlic cloves, minced 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 (1 block) firm tofu, pressed and cubed
- 2 tbsp vegetable oil
- 4 cloves 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
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- 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.
- Step 2: In the same wok, add 4 minced garlic cloves and stir-fry for 30 seconds until fragrant but not browned.
- 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.
- 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.
- 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.
Frequently asked questions
How long does Stir-Fried Tofu with Garlic and Seasonal 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 Seasonal 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 vegetable oil from drying out.
Can I substitute ingredients in Stir-Fried Tofu with Garlic and Seasonal 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 Seasonal 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 Seasonal 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.
