Healthy Eggplant Broccoli and Tofu Stir Fry in Garlic Sauce
Savor the vibrant flavors of this Healthy Eggplant, Broccoli, and Tofu Stir Fry in Garlic Sauce, a wholesome dish perfect for busy weeknights! Packed with nutrient-rich vegetables like tender broccoli florets and caramelized eggplant, this stir fry is elevated by crispy golden tofu and a bold, aromatic garlic sauce made with low-sodium soy sauce, vegetable broth, and a hint of natural sweetness from honey or maple syrup. A touch of sesame oil and optional red pepper flakes add depth and subtle heat, while garnishes of green onions and toasted sesame seeds finish the dish with fresh, nutty notes. Ready in just 35 minutes, this recipe is ideal for pairing with steamed rice or noodles for a satisfying, plant-based meal that’s as nourishing as it is delicious. Perfect for anyone seeking healthy stir fry recipes, vegan dinner ideas, or quick tofu dishes!
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Recipe Information
Ingredients
- 14 oz Firm tofu
- 1 large Eggplant
- 2 cups Broccoli florets
- 4 large Garlic cloves
- 0.25 cup Soy sauce (low sodium)
- 0.33 cup Vegetable broth
- 1 tbsp Rice vinegar
- 2 tsp Cornstarch
- 1 tbsp Honey or maple syrup
- 1 tbsp Sesame oil
- 3 tbsp Cooking oil (e.g., avocado or vegetable oil)
- 0.25 tsp Red pepper flakes (optional)
- 2 stalks Green onions (for garnish)
- 1 tbsp Toasted sesame seeds (for garnish)
- 4 servings Cooked rice or noodles (optional, for serving)
Instructions
Press the tofu to remove excess liquid by wrapping it in a clean kitchen towel and placing a heavy object on top for 15 minutes. Once pressed, cut the tofu into 1-inch cubes.
Cut the eggplant into bite-sized cubes. Steam the broccoli florets for 3 minutes to slightly soften them. Mince the garlic finely.
In a small bowl, whisk together the soy sauce, vegetable broth, rice vinegar, cornstarch, and honey (or maple syrup). Set aside.
Heat 1 tablespoon of cooking oil in a large skillet or wok over medium-high heat. Add the tofu cubes and cook for 5-7 minutes, turning occasionally, until golden and crispy on most sides. Remove from skillet and set aside.
Add another tablespoon of cooking oil to the skillet. Add the eggplant cubes and cook for 5-7 minutes, stirring occasionally, until tender and slightly caramelized. Remove and set aside with the tofu.
Add the remaining tablespoon of cooking oil to the skillet, followed by the minced garlic. Stir quickly for 30 seconds until fragrant.
Add the steamed broccoli and cooked eggplant back to the skillet. Pour the garlic sauce mixture over the vegetables, stirring well to coat evenly.
Return the tofu to the skillet and gently toss everything together. Let the stir fry cook for 2-3 more minutes until the sauce thickens and all ingredients are heated through.
Drizzle sesame oil over the stir fry and sprinkle with red pepper flakes if desired. Remove from heat.
Garnish with chopped green onions and toasted sesame seeds. Serve hot over cooked rice or noodles, if desired.
Nutrition Facts
Calories |
1771 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.9 g | 104% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3049 mg | 133% | |
| Total Carbohydrate | 210.3 g | 76% | |
| Dietary Fiber | 33.2 g | 119% | |
| Total Sugars | 49.1 g | ||
| Protein | 74.3 g | 149% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 923 mg | 71% | |
| Iron | 12.4 mg | 69% | |
| Potassium | 2934 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
