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Garlic tofu with vegetables
Simple and healthy garlic tofu paired with tender-crisp garden vegetables

Garlic Tofu with Vegetables

Author: Flavelo
Recipes Vegetarian & Vegan Main Courses
A colourful plate is not only attractive to the eye but indicates variety of nutrients. In this recipe, vegetable crunch and tofu neutrality create balance, held together by soy sauce umami (the fifth taste) richness. Simple, quick, yet complete dinner.
🕒 Prep Time 15 mins
🍳 Cook Time 15 mins
⌛ Total Time 30 mins
🍽️ Servings 2 servings
🔥 Calories 335 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Large frying pan.
  • Kitchen paper: For drying tofu.
  • Knife, chopping board.

Allergen Information

⚠️ Soya
⚠️ Sesame

Instructions

1 ✓

Cube tofu, then press out moisture thoroughly between two layers of kitchen paper.

Tip: Tofu structure is like a sponge: if full of water, it can't absorb flavours and won't brown.
2 ✓

Cut carrot into thin strips (julienne) or rounds, pepper and courgette into cubes. Break broccoli into very small florets.

Tip: Size matters: cut harder veg (carrot) thinner so they cook at same time as softer ones (courgette).
3 ✓

Heat oil and fry tofu until golden brown. Remove from pan.

Tip: If you put everything in pan at once, vegetable juices would make tofu soggy. That's why we fry in two batches.
4 ✓

Throw broccoli and carrot into pan, fry 2-3 minutes, then add pepper, courgette and crushed garlic. Fry further 4-5 minutes.

Tip: To reach "crunchy" (al dente) texture requires high heat and constant stirring.
5 ✓

Return tofu, pour over soy sauce, and toss to coat everywhere.

Tip: Be careful with extra salt due to soy sauce salt content.
6 ✓

Sprinkle with toasted sesame seeds and fresh coriander.

Tip: Worth toasting sesame seeds ahead in dry pan in larger quantity and storing in jar – so always to hand.

Recipe FAQ

What other vegetables can I use?
Anything in the fridge! Mushrooms, green beans, sugar snap peas or Chinese leaf fit perfectly.
What makes it juicy?
Soy sauce and little moisture sweating from vegetables make the sauce. If you feel it's too dry, splash a little water under it at the end.

Ingredients

  • 300 g Tofu
  • 200 g Broccoli (broken into florets)
  • 150 g Carrot
  • 150 g Red pepper
  • 200 g Courgette
  • 3 cloves Garlic
  • 3 ml Olive oil (or other frying oil)
  • 20 ml Soy sauce
  • 15 g Sesame seeds
  • 10 g Fresh coriander
  • 1 tsp Salt
  • 1 tsp Ground black pepper