30-Minute Stir Fry Broccoli and Tofu
This Broccoli and Tofu Stir Fry is a fast, flavor-packed one-pan meal with major weeknight win energy. Crispy tofu, tender-crisp veggies, and a zippy Asian-style sauce come together in under 30 minutes. It's high-protein, plant-based, vegetarian, and totally satisfying. Serve it over rice or riced cauliflower and call dinner done.
Ingredients
Stir Fry
- 4 tablespoons olive oil
- 16 ounces extra firm tofu (cut into 1" cubes, dried on paper towels)
- 4 cups broccoli (cut into 1" florets)
- 2 cups button mushrooms (halved, or quartered if larger)
- 1 cup carrots (julienned or sliced)
- ½ cup green onions (sliced)
- ½ tablespoon sesame seeds
Sauce
- ½ cup coconut aminos or liquid aminos (tamari sauce or soy sauce can also be used depending upon your dietary preferences)
- 2½ tablespoons sesame oil
- 2 tablespoons rice vinegar
- 4 teaspoons minced garlic
- 2 teaspoons ginger paste
- ¼ to ½ teaspoon red pepper flakes (adjust to your taste preferences)
Instructions
- In a small bowl, whisk together ginger paste, garlic, coconut aminos, sesame oil, rice vinegar, and red pepper flakes. Set aside.
- Heat oil in a skillet or wok until very hot (but not smoking), add tofu and stir fry until golden brown and crispy on most sides. Remove tofu from pan, cover with foil and keep warm.
- Add broccoli and saute for 3 minutes, stirring frequently.
- Add mushrooms and carrots. Saute for 3 minutes, stirring frequently.
- Add green onion. Saute for 1 minute. Test veggies for doneness. If needed, continue stir frying until the veggies are done to your likeness.
- Add tofu back to the pan and stir in half of the stir fry sauce. Continue cooking until warmed through.
- Sprinkle with sesame seeds, adjust seasoning to taste. Serve.
Kori's Tips
For more helpful hints, substitution ideas, cooking tips, and other delicious recipes check out my post above.
TIPS: Press the tofu with paper towels before cooking to remove extra moisture for that golden brown crust. Salting the tofu before frying adds flavor but also adds salt once the sauce goes in, so that one is up to you. Cook firm veggies like carrots first, then add softer ones like mushrooms and green onions last. Start the heat mild and turn it up if you like it spicy. A bottled stir fry sauce works in a pinch, but the homemade sauce can be made ahead.
VARIATIONS: Toss in a handful of shelled edamame for an extra protein boost. Use up to 8 cups of vegetables total and mix and match cauliflower, snap peas, bell peppers, zucchini, or whatever is in the crisper drawer. Coconut aminos are sweeter than soy sauce or tamari, so taste and adjust the salt.
MAKE IT FLEX: Swap some or all of the tofu for shrimp or thinly sliced chicken.
SERVING SUGGESTIONS: Serve over jasmine rice, brown rice, cauliflower rice, or noodles. Top with green onions and sesame seeds for the final flourish.
Nutrition
Serving: 1.5cupsCalories: 204kcalCarbohydrates: 10gProtein: 16.8gFat: 13.1gCholesterol: 121mgSodium: 323mgFiber: 2.5gSugar: 3g
DID YOU MAKE THIS RECIPE?I'd love to hear how it turned out! Leave a star rating and a comment below. Your feedback helps me and my readers.
© 2026 Flexitarian Eats