Tofu and Broccoli Stir Fry
Transform your weeknight dinners with this vibrant and satisfying Tofu and Broccoli Stir Fry, a quick and healthy recipe that’s bursting with bold flavors. Featuring golden pan-fried cubes of firm tofu paired with tender-crisp broccoli, this dish comes together in just 30 minutes, making it a perfect choice for busy evenings. The star of this stir fry is the savory, umami-rich sauce made with soy sauce, sesame oil, garlic, and ginger, creating a perfectly balanced glaze for the tofu and veggies. Finished with a sprinkle of sesame seeds and green onions for added texture and flavor, this recipe is a vegetarian delight that’s easily made vegan and can be customized with your favorite protein or spice level. Serve it hot over steamed rice or noodles for a wholesome, restaurant-quality meal right at home. Keywords: tofu stir fry, broccoli stir fry, vegetarian dinner, quick stir fry recipe, healthy tofu recipes.
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Recipe Information
Ingredients
- 14 oz firm tofu
- 4 cups broccoli florets
- 3 tbsp soy sauce
- 2 tbsp sesame oil
- 3 cloves garlic cloves
- 1 tbsp ginger
- 1 tbsp cornstarch
- 3 tbsp water
- 1 tbsp vegetable oil
- 2 stalks green onions
- 1 tsp sesame seeds
- 0.5 tsp red pepper flakes (optional)
Instructions
Drain and press the tofu to remove excess water. Cut it into 1-inch cubes and set aside.
Mince the garlic and ginger. Slice the green onions into thin rounds. Set them aside.
In a small bowl, whisk together the soy sauce, water, cornstarch, and sesame oil to create the stir fry sauce. Set aside.
Heat a large skillet or wok over medium-high heat and add the vegetable oil.
Once the oil is hot, add the tofu cubes in a single layer. Cook for 3-4 minutes on each side until golden brown. Remove the tofu from the skillet and set aside.
In the same skillet, add the garlic, ginger, and red pepper flakes (if using). Stir fry for about 30 seconds until fragrant.
Add the broccoli florets to the skillet and stir fry for 4-5 minutes, until bright green and tender-crisp.
Return the tofu to the skillet and pour in the prepared sauce. Gently toss everything together to evenly coat the tofu and broccoli in the sauce.
Cook for 2-3 more minutes, allowing the sauce to thicken slightly.
Remove the skillet from heat and garnish with sliced green onions and sesame seeds.
Serve immediately with steamed rice or noodles if desired.
Nutrition Facts
Calories |
878 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.7 g | 79% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 20.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1914 mg | 83% | |
| Total Carbohydrate | 43.3 g | 16% | |
| Dietary Fiber | 15.5 g | 55% | |
| Total Sugars | 10.0 g | ||
| Protein | 61.1 g | 122% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 835 mg | 64% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 890 mg | 19% | |
*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.
