Veggie Stir Fry with Tofu and Garlic

By AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A quick, colorful vegetarian stir fry featuring crisp vegetables and tofu tossed in a garlicky soy sauce, perfect for a healthy, satisfying meal. This Asian-inspired vegetarian recipe, ready in about 30 minutes, pairs extra firm tofu, sesame oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, 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 cubed into 1-inch pieces extra firm tofu
• 2 tbsp sesame oil
• 4 minced garlic cloves
• 2 cups broccoli florets
• 1 medium, sliced into thin strips red bell pepper
• 1 cup snap peas
• 1 large, julienned carrot
• 3 tbsp low sodium soy sauce
• 1 tsp grated fresh ginger
• 1 tsp dissolved in 2 tbsp water cornstarch
• 2 sliced diagonally for garnish green onions
• 1 tsp toasted for garnish sesame seeds

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Instructions

1. Step 1: Heat 2 tbsp sesame oil in a large skillet or wok over medium-high heat. Add 14 oz pressed and cubed extra firm tofu and cook for 5-7 minutes, turning occasionally until all sides are golden and crispy.
2. Step 2: Add 4 minced garlic cloves and 1 tsp grated fresh ginger to the skillet, sautéing for 30 seconds until fragrant but not burnt.
3. Step 3: Toss in 2 cups broccoli florets, 1 medium sliced red bell pepper, 1 cup snap peas, and 1 large julienned carrot. Stir fry for 4-5 minutes until vegetables are tender-crisp and vibrant.
4. Step 4: Pour 3 tbsp low sodium soy sauce and 1 tsp cornstarch dissolved in 2 tbsp water into the skillet. Stir continuously for 1-2 minutes until the sauce thickens and coats the tofu and vegetables evenly.
5. Step 5: Remove from heat and garnish with 2 sliced green onions and 1 tsp toasted sesame seeds before serving immediately.