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Tofu stir fry with broccoli, carrots, and mushrooms over white rice in a shallow white bowl.

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.
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Author Kori Butler
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Plant-Based and Vegan
Cuisine Asian
Servings 6 servings
Calories 204 kcal

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 garlic
  • 2 teaspoon 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, red pepper flakes, and xantham gum. 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.

Video

Kori's Tips

For more helpful hints, substitution ideas, cooking tips, and other delicious recipes check out my post above.
SUBSTITUTIONS AND ADD-INS:
  • Protein Swap: Not into tofu or need a flexible option? Try shrimp or thinly sliced chicken instead.
  • Extra Protein Boost: Toss in a handful of shelled edamame.
  • Veggie Variety: Use up to 8 cups total—mix and match with cauliflower, snap peas, bell peppers, zucchini, or whatever’s in the crisper drawer.
  • Sauce Note: Coconut aminos are naturally sweeter than soy or tamari. Taste and adjust the salt if needed!
TIPS:
  • Salting the tofu before frying will add flavor, but increases the salt content once the stir fry sauce is added. I will leave this up to you to decide.
  • Prepare tofu by pressing with paper towels before cooking to remove the extra moisture—this gives that perfect golden brown crust in tofu dishes.
  • Stir-fry smart: Cook firm veggies (like carrots) first, then add softer ones (like mushrooms and cabbage) last.
  • Spice it your way—start mild, then crank it up if you like heat.
  • No shame in shortcuts: your fave bottled stir fry sauce works in a pinch (but my homemade version wins hearts and can be made ahead of time. 
SERVING SUGGESTIONS: Serve over jasmine rice, brown rice, or cauliflower rice. Top with green onions and sesame seeds for that final flourish! 

Nutrition

Serving: 1.5cupsCalories: 204kcalCarbohydrates: 10gProtein: 16.8gFat: 13.1gCholesterol: 121mgSodium: 323mgFiber: 2.5gSugar: 3g
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