This recipe is my answer to the 5 PM dinner panic. We’ve all been there—you need to get a satisfying, flavorful meal on the table, but you’re staring down a crazy-busy weeknight. You want something that feels good, but you don’t have an hour to cook.
This Garlic Sesame Tofu and Broccoli is that meal. It’s a 30-minute powerhouse that honestly tastes better than takeout. We’re talking crispy-edged tofu, bright, crisp-tender broccoli, and a whole lot of spinach, all coated in a savory-sweet sauce you’ll want to drizzle on everything.
A 30-Minute Win for Busy Weeknights
The real magic here is the balance. You get a complete, satisfying meal in one pan. As my kitchen ‘investigations’ have shown me, a meal has to be both delicious and practical to stick with, and this one delivers.
- Packed with Protein: With 28 grams of protein per serving, this is a hearty meal that truly satisfies and keeps you full.
- The Sauce is Everything: The blend of savory soy sauce, toasted sesame, a kick of garlic and ginger, and just a touch of maple syrup is the perfect flavor combination.
- Veggie-Forward: We don’t just add a little broccoli. We use a whole head, plus a generous 5 ounces of spinach that wilts right into the sauce. It’s a fantastic way to get those greens in.
The Quick Guide to Tofu and Broccoli Bliss
This comes together in three fast-paced, easy stages. I promise, it’s simpler than you think.
First, the prep: While the tofu is pressing (this is the key to getting it crispy!), you’ll whisk together that amazing sauce. This is all about multitasking. In one small bowl, just combine the soy sauce, garlic, maple syrup, sesame oil, seeds, ginger, and chili sauce. Done.
Next, the cook: You’ll give the tofu cubes a quick fry in a hot pan until they’re golden and lovely. Set them aside for a minute, and use that same pan to stir-fry the broccoli until it’s bright green and crisp-tender. Toss in the white parts of the green onions for a quick burst of fragrance.
Finally, the finish: Add the tofu back in, followed by that big pile of spinach. It looks like a lot, but it wilts in seconds! Pour the sauce over everything, toss for about a minute as it thickens, and you are ready to serve.
A Few Tips from My Kitchen
After making this countless times, I’ve learned a few things that make it foolproof:
- Don’t Skip the Tofu Press: Seriously, this is the most important step. Pressing out the water is what allows the tofu to get crispy instead of steamy. Use a heavy pan, a stack of books, whatever works!
- The Cornstarch Trick: If you want extra crispy tofu (and who doesn’t?), toss the pressed cubes in 1 tablespoon of cornstarch before you fry them. It creates an amazing, light crust.
- High Heat is Your Friend: Get that pan hot! A hot pan and not moving the tofu for 3-4 minutes per side is what creates that golden-brown sear.
- Prep Your Sauce First: A stir-fry moves fast. Have your sauce mixed and all your veggies chopped before you turn on the stove.
Your Quick Questions, Answered
Can I make this gluten-free?
Absolutely. The only change you need to make is to use gluten-free tamari or coconut aminos instead of regular soy sauce. Everything else is naturally good to go.
How should I store leftovers?
This makes for fantastic leftovers! Store it in an airtight container in the fridge for up to 3 days. The tofu will soften a bit, but the flavor is still incredible. Reheat gently in the microwave or in a pan.
What can I serve this with?
It’s a perfect one-pan meal, but I love serving it over a scoop of brown rice or quinoa to soak up all that extra sauce. For a great low-carb choice, cauliflower rice works beautifully too.
Print
Easy Garlic Sesame Tofu and Broccoli
- Prep Time: 15
- Cook Time: 15
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Cuisine: Asian-inspired
Description
This quick weeknight stir-fry features perfectly browned tofu cubes tossed with crisp broccoli and fresh spinach. We’ve enhanced the simple garlic-sesame sauce with a touch of maple syrup for a balanced, savory-sweet flavor that Americans love.
Ingredients
For the Stir-Fry:
- 2 (14-ounce) packages extra-firm tofu (do not use soft or silken) (approx. 794g)
- 1 tablespoon high-heat oil (like canola, grapeseed, or avocado oil)
- 1 large head broccoli (cut into small, bite-sized florets, about 2-3 cups)
- 5 ounces baby spinach (about 5-6 packed cups) (approx. 142g)
- 1 small bunch green onions (thinly sliced, white and green parts separated)
For the Garlic-Sesame Sauce:
- 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
- 3 large garlic cloves (finely minced, about 1 heaping tablespoon)
- 2 teaspoons maple syrup
- 2 teaspoons toasted sesame oil
- 2 tablespoons toasted sesame seeds
- 1 tablespoon fresh ginger (finely minced or grated)
- 1-2 teaspoons chili garlic sauce (like Sambal Oelek) (or 1/2 teaspoon red pepper flakes, adjusted to your heat preference)
Instructions
- Prepare the Tofu: Remove tofu blocks from the packaging. Wrap each block in a double layer of paper towels or a clean kitchen towel. Place on a plate and set something heavy on top (like a few cans) to press out excess moisture for at least 10 minutes. Once pressed, unwrap and pat dry. Cut the tofu into 3/4-inch cubes.
- Mix the Sauce: While the tofu presses, prepare the sauce. In a small bowl, whisk together all the sauce ingredients: low-sodium soy sauce, minced garlic, maple syrup, sesame oil, sesame seeds, minced ginger, and chili garlic sauce. Set aside.
- Cook the Tofu: Heat the canola oil in a large nonstick skillet or wok over medium-high heat. When the oil is hot (it should shimmer), carefully add the tofu cubes in a single layer (you may need to work in two batches). Let the tofu cook undisturbed for 3-4 minutes per side, until golden brown and crispy on most sides. This process takes about 8-10 minutes total. Once browned, transfer the tofu to a clean plate.
- Cook the Vegetables: Add the broccoli florets to the same hot skillet (add another teaspoon of oil if the pan seems dry). Stir-fry for 3-4 minutes, until the broccoli is bright green and crisp-tender.
- Add Aromatics: Add the white parts of the sliced green onions. Stir and cook for 1 minute until fragrant.
- Combine and Finish: Return the cooked tofu to the skillet with the broccoli. Add the baby spinach, stirring constantly (it will seem like a lot, but it wilts quickly). Once the spinach has just started to wilt, pour the prepared sauce mixture over everything.
- Serve: Toss gently to coat everything in the sauce and allow it to thicken for about 30-60 seconds. Remove from heat immediately. Serve hot, garnished with the reserved green parts of the green onions.
Notes
- Serving Suggestion: This stir-fry is excellent served over prepared brown rice, quinoa, or cauliflower rice.
- For Crispier Tofu: For even crispier tofu, toss the pressed and cubed tofu with 1 tablespoon of cornstarch before frying in the oil.
- Allergy alert: This recipe contains soy and sesame. For a gluten-free version, ensure you use certified gluten-free tamari instead of soy sauce.
Nutrition
- Serving Size: About 1 1/2 cups
- Calories: 352
- Sugar: 5 g
- Sodium: 500 mg
- Fat: 19.5 g
- Saturated Fat: 2.5 g
- Carbohydrates: 18 g
- Fiber: 6.5 g
- Protein: 28 g
- Cholesterol: 0 mg
I hope this 30-minute meal becomes a new favorite in your rotation. It’s proof that you don’t have to choose between fast, flavorful, and satisfying—you can have all three!
