Broccoli and Tofu Stir Fry
Broccoli and tofu stir fry is a quick and delicious dish that highlights the vibrant flavors and textures of fresh vegetables and protein-rich tofu.
This stir fry is not only a feast for the eyes with its colorful ingredients, but it is also packed with nutrients, making it a perfect choice for a healthy meal.
The tender broccoli florets and crispy tofu are tossed in a savory sauce that brings everything together, resulting in a dish that is satisfying and nourishing.
Whether served over rice, quinoa, or noodles, this stir fry is versatile and easy to customize, allowing you to add your favorite vegetables or adjust the flavors to your liking. Perfect for busy weeknights, broccoli and tofu stir fry is a staple that everyone will enjoy!
Ingredients
For the Stir Fry:
- 14 ounces firm or extra-firm tofu, drained and pressed
- 2 tablespoons cornstarch
- 2 tablespoons vegetable oil (or sesame oil)
- 3 cups broccoli florets
- 1 red bell pepper, sliced
- 1 medium carrot, julienned
- 1 cup snap peas (or snow peas)
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, minced
- 3 green onions, sliced (white and green parts separated)
For the Stir Fry Sauce:
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon rice vinegar (or apple cider vinegar)
- 1 tablespoon hoisin sauce (optional)
- 1 tablespoon sesame oil (or additional vegetable oil)
- 1 teaspoon maple syrup or sugar (optional)
- 1 teaspoon cornstarch mixed with 2 tablespoons water (for thickening)
How to Make
Prepare the Tofu:
Start by draining the tofu and pressing it to remove excess moisture. Wrap the tofu block in a clean kitchen towel and place a heavy object on top for about 15-20 minutes. Once pressed, cut the tofu into bite-sized cubes.
Coat the Tofu:
In a mixing bowl, toss the cubed tofu with cornstarch until evenly coated. This will help achieve a crispy texture when frying.
Cook the Tofu:
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook for about 5-7 minutes, turning occasionally until all sides are golden brown and crispy. Once done, remove the tofu from the skillet and set aside.
Stir Fry the Vegetables:
In the same skillet, add the remaining tablespoon of oil. Add the minced garlic, minced ginger, and the white parts of the green onions. Sauté for about 30 seconds until fragrant.
Add the broccoli florets, sliced bell pepper, julienned carrot, and snap peas to the skillet. Stir fry for about 4-5 minutes, or until the vegetables are tender but still crisp.
Prepare the Sauce:
While the vegetables are cooking, whisk together the soy sauce, rice vinegar, hoisin sauce (if using), sesame oil, and maple syrup (if using) in a small bowl. In another bowl, mix the cornstarch with water to create a slurry.
Combine Everything:
Once the vegetables are cooked, return the crispy tofu to the skillet. Pour the sauce over the tofu and vegetables, and stir to coat evenly. Bring the mixture to a gentle simmer, then add the cornstarch slurry to thicken the sauce. Cook for an additional 2-3 minutes until the sauce is glossy and coats the stir-fry.
Serve:
Remove from heat and garnish with the green parts of the sliced green onions. Serve the broccoli and tofu stir fry over steamed rice, quinoa, or noodles for a complete meal.
Chef’s Note
This stir fry is incredibly versatile; feel free to add other vegetables such as bell peppers, mushrooms, zucchini, or bok choy based on what you have on hand. For added protein, you can toss in some edamame or cooked chickpeas. Adjust the level of sweetness or spice in the sauce to suit your taste by adding more maple syrup or a dash of chili sauce. Leftovers can be stored in the refrigerator for up to 3 days and reheated in the microwave or on the stovetop.
Nutritional Information (per serving, serves 4)
- Calories: 220
- Protein: 15g
- Fat: 12g
- Carbohydrates: 19g
- Fiber: 5g
- Sugar: 4g
- Sodium: 600mg (varies based on soy sauce and added salt)
Broccoli and tofu stir fry is a wholesome and colorful dish that packs a nutritious punch. With its delicious flavors and satisfying textures, it makes for an excellent meal that can be enjoyed any day of the week. Dive into this delightful stir fry and savor the goodness of fresh vegetables and plant-based protein!
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