Stir-Fried Tofu with Garlic Broccoli and Sesame
A quick and nutritious vegan stir-fry featuring crisp broccoli and golden tofu tossed in a savory garlic-sesame sauce. This asian-inspired vegan (vegan) ready in about 30 minutes pairs broccoli florets, vegetable oil, minced garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 250 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, pressed and cut into 1-inch cubes firm tofu
- 4 cups broccoli florets
- 2 tbsp vegetable oil
- 4 minced garlic cloves
- 3 tbsp soy sauce
- 1 tsp sesame oil
- 1 tbsp rice vinegar
- 1 tsp brown sugar
- 1 tbsp toasted sesame seeds
- 1/4 tsp (optional) red pepper flakes
- 2 sliced thinly for garnish green onions
Instructions
- Step 1: Heat 1 tbsp vegetable oil in a large nonstick skillet over medium-high heat. Add 14 oz firm tofu cubes and cook for 5-6 minutes, turning occasionally until all sides are golden and crisp. Remove tofu and set aside.
- Step 2: In the same skillet, add remaining 1 tbsp vegetable oil and 4 cups broccoli florets. Stir-fry for 4 minutes until bright green and just tender.
- Step 3: Add 4 minced garlic cloves and cook for 30 seconds until fragrant. Return tofu to skillet.
- Step 4: In a small bowl, whisk together 3 tbsp soy sauce, 1 tsp sesame oil, 1 tbsp rice vinegar, and 1 tsp brown sugar. Pour over tofu and broccoli, stirring to coat evenly. Cook for 2 more minutes until sauce thickens slightly.
- Step 5: Remove from heat and sprinkle with 1 tbsp toasted sesame seeds, 1/4 tsp red pepper flakes if using, and 2 sliced green onions for freshness before serving.
Frequently asked questions
How long does Stir-Fried Tofu with Garlic Broccoli and Sesame 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 Broccoli and Sesame?
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 broccoli florets from drying out.
Can I substitute ingredients in Stir-Fried Tofu with Garlic Broccoli and Sesame?
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 Broccoli and Sesame 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 Broccoli and Sesame 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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