A Simple Vegetarian Dinner With Tofu and Broccoli

A weeknight meal built on pantry staples that's as satisfying as it is uncomplicated.

There's something reassuring about a dinner that comes together without fuss. Tofu and broccoli are a quiet pair—not flashy, but genuinely good when treated with care. Add rice, a few mushrooms, and the right approach, and you have a meal that feels both nourishing and complete. It's the kind of dinner that doesn't demand much of you, yet asks little of your wallet.

If you're trying to figure out what to make with what you have, you're not alone. Mealmizer was made for this. Try Mealmizer Free

Garlic Ginger Tofu and Broccoli Stir-Fry with Rice

Total Time: 25 minutes • Serves: 2

A quick and savory Asian-inspired stir-fry featuring crispy tofu, tender broccoli, and earthy mushrooms served over fluffy rice. This dish is packed with umami flavors and ready in under 30 minutes.

Ingredients

1 block firm tofu, pressed and cubed
3 cups broccoli florets
8 oz mushrooms, sliced
1 cup uncooked rice
3 cloves garlic, minced
1 tablespoon fresh ginger, minced
3 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon vegetable oil
1/2 teaspoon red pepper flakes
Salt and pepper to taste
2 cups water

Instructions

Cook rice according to package directions using 2 cups water and a pinch of salt.
Heat vegetable oil in a large pan or wok over medium-high heat. Add tofu cubes and cook for 5-7 minutes until golden on all sides, then remove and set aside.
In the same pan, add sesame oil and stir-fry garlic and ginger for 30 seconds until fragrant.
Add mushrooms and cook for 3 minutes until they release their moisture, then add broccoli and stir-fry for 4-5 minutes until tender-crisp.
Return tofu to the pan, add soy sauce and red pepper flakes, and toss everything together for 1-2 minutes until well coated and heated through.
Season with salt and pepper to taste. Serve over cooked rice.

Quick Variations

Lighter Option

Skip the rice or serve alongside cauliflower rice instead. The tofu and broccoli will shine even brighter, and you'll feel the lightness through the rest of your evening.

Hearty Option

Double the rice, add extra mushrooms, or toss in cashews or sesame seeds for richness and texture. This becomes a bowl you'll want to eat slowly.

Vegetarian or Flexible Option

The recipe is already vegetarian. For those wanting to add protein, a soft-boiled egg or drizzle of tahini complements the tofu without overwhelming it.

Simple Substitutions

Protein Substitutes

Tempeh for a firmer, slightly nuttier texture
Chickpeas for an earthier flavor
White beans for creaminess
Seitan for a meatier bite
Edamame for simplicity

Carb Substitutes

Quinoa for a nuttier grain
Farro for chew and substance
Millet for something gentler
Sweet potato for natural sweetness
Barley for comfort

Flavor Boosters

Soy sauce or tamari for depth
Ginger for warmth and brightness
Garlic for savory backbone
Sesame oil for toasted richness
Rice vinegar for subtle tang
Chili flakes for quiet heat

Common Questions

Should I press my tofu first?

Yes, if you have time. Pressing removes excess moisture and helps the tofu absorb flavors better and develop a firmer texture. Even 15 minutes makes a difference.

Can I prepare this ahead?

Absolutely. Cook the rice and tofu in advance, and the broccoli and mushrooms stay fresh in the fridge for a few days. Assemble and reheat gently when you're ready to eat.

What type of mushrooms work best?

Cremini, shiitake, or oyster mushrooms all work beautifully. Use whatever's available—they'll each bring their own subtle earthiness to the dish.