Stir-Fried Tofu with Mixed Vegetables and Garlic Soy Glaze

By AislePrompt Editorial · Published 2026-04-26 · Updated 2026-04-26

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A colorful, quick stir-fry featuring firm tofu and crisp vegetables coated in a savory garlic soy sauce. This Asian-inspired game-day recipe (vegan), ready in about 30 minutes, pairs firm tofu, broccoli florets, red bell pepper 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.

Prep: 15 min Cook: 15 min Serves 3 Asian cuisine 250 cal/serving

Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

400 grams firm tofu
150 grams broccoli florets
1 medium, sliced into thin strips red bell pepper
1 medium, julienned carrot
4, minced garlic cloves
3 tbsp soy sauce
1 tbsp sesame oil
2 tbsp vegetable oil
1 tsp cornstarch
2 tbsp water
2 stalks, sliced thin green onions

Woks that get real sear at home → Best Woks for 2026: Carbon Steel, Nonstick & Flat-Bottom Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Cookware & pots → Shop all kitchen tools →

Instructions

Step 1: Press 400 grams of firm tofu to remove excess moisture, then cut into 1-inch cubes. Toss the tofu cubes lightly in 1 tsp cornstarch to coat.
Step 2: Heat 2 tbsp vegetable oil in a large non-stick skillet over medium-high heat. Add the tofu cubes and fry for 4-5 minutes on each side until golden and crispy, then remove and set aside.
Step 3: In the same skillet, add 1 tbsp sesame oil and 4 minced garlic cloves; sauté for 30 seconds until fragrant.
Step 4: Add 150 grams broccoli florets, 1 sliced red bell pepper, and 1 julienned carrot to the skillet. Stir-fry vegetables for 4-5 minutes until they are tender-crisp.
Step 5: Return the tofu to the skillet. Mix 3 tbsp soy sauce with 2 tbsp water and pour over the tofu and vegetables. Stir everything together and cook for another 2 minutes until the sauce thickens and coats the ingredients.
Step 6: Remove from heat and sprinkle 2 sliced green onions on top before serving.