Stir-Fried Tofu with Seasonal Vegetables and Garlic Sauce
A vibrant stir-fry featuring firm tofu and fresh seasonal vegetables tossed in a savory garlic sauce, perfect for a quick and healthy dinner. This asian-inspired vegan (vegetarian) ready in about 35 minutes blends firm tofu, broccoli florets, medium red bell pepper into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 280 calories and feeds 3, so a small batch covers several meals across the week without taking over the fridge. 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 firm tofu
- 1 cup broccoli florets
- 1 medium red bell pepper
- 1 medium carrot
- 4 cloves garlic cloves
- 3 tbsp soy sauce
- 2 tbsp sesame oil
- 1 tbsp cornstarch
- 1/4 cup water
- 2 tbsp vegetable oil
- 2 stalks green onions
- 1 tbsp, minced ginger root
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Drain and press 14 oz firm tofu for 15 minutes, then cut into 1-inch cubes.
- Step 2: Chop 1 cup broccoli florets, dice 1 medium red bell pepper into 1/2-inch pieces, and slice 1 medium carrot diagonally into thin rounds.
- Step 3: Mince 4 garlic cloves and 1 tbsp ginger root; slice 2 green onions thinly, separating white and green parts.
- Step 4: Heat 2 tbsp vegetable oil in a large skillet over medium-high heat. Add the tofu cubes and cook for 5-6 minutes, turning occasionally until all sides are golden brown and crispy, then remove tofu and set aside.
- Step 5: In the same skillet, add 2 tbsp sesame oil and the white parts of green onions, garlic, and ginger; sauté for 1 minute until fragrant.
- Step 6: Add broccoli, red bell pepper, and carrot; stir-fry for 4-5 minutes until vegetables are tender-crisp and vibrant in color.
- Step 7: In a small bowl, whisk together 3 tbsp soy sauce, 1 tbsp cornstarch, and 1/4 cup water until smooth.
- Step 8: Pour the sauce mixture into the skillet with vegetables, stirring continuously until the sauce thickens and coats the vegetables, about 2 minutes.
- Step 9: Return the tofu to the skillet and gently toss everything together, cooking for 1 more minute to combine flavors.
- Step 10: Remove from heat, garnish with the green parts of the sliced green onions, and serve immediately.
Frequently asked questions
How long does Stir-Fried Tofu with Seasonal Vegetables and Garlic Sauce take to make?
Total time is about 35 minutes (20 min prep + 15 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Stir-Fried Tofu with Seasonal Vegetables and Garlic Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Stir-Fried Tofu with Seasonal Vegetables and Garlic Sauce?
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 Seasonal Vegetables and Garlic Sauce 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 Seasonal Vegetables and Garlic Sauce vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
