Tofu and Broccoli Stir-Fry
Tofu and Broccoli Stir-Fry is a classic and nutritious dish that brings together protein-packed tofu and vibrant vegetables in a savory sauce. This stir-fry offers a delightful contrast of textures and flavors, making it a popular choice for those looking for a quick and healthy meal. The combination of tofu and broccoli provides a good balance of plant-based protein and fiber.
INGREDIENTS
- 14 oz (400g) firm tofu, drained and cubed
- 2 cups broccoli florets
- 1 red bell pepper, thinly sliced
- 1 carrot, julienned or thinly sliced
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon hoisin sauce
- 1 tablespoon sesame oil
- 1 tablespoon vegetable oil
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1 teaspoon cornstarch (optional, for thickening)
- Sesame seeds for garnish (optional)
- Cooked rice or noodles (for serving)
INSTRUCTIONS
In a small bowl, whisk together soy sauce, hoisin sauce, and sesame oil. Set aside.
In a large skillet or wok, heat vegetable oil over medium-high heat.
Add cubed tofu to the skillet and cook until it’s golden and slightly crispy on the edges. Remove the tofu from the skillet and set aside.
In the same skillet, add a bit more oil if needed. Add minced garlic and grated ginger. Sauté for about 30 seconds until fragrant.
Add broccoli florets and sliced red bell pepper to the skillet. Stir-fry for a few minutes until the vegetables start to soften.
Add julienned carrot to the skillet and continue stir-frying for another 2-3 minutes.
Push the vegetables to the side of the skillet and pour the sauce mixture into the cleared space. Cook for a minute until the sauce starts to bubble.
If you’d like a thicker sauce, mix cornstarch with a little water to create a slurry. Stir the slurry into the stir-fry and cook until the sauce thickens.
Add the cooked tofu back to the skillet and toss everything together to coat with the sauce.
Serve:
Serve the Tofu and Broccoli Stir-Fry over cooked rice or noodles.
Garnish with sesame seeds, if desired.
TIPS
Marinate the tofu before cooking it for added flavor. You can use a mixture of soy sauce, ginger, and garlic.
Feel free to add other vegetables like snow peas, mushrooms, or baby corn.
Adjust the sauce ingredients to suit your taste preferences. You can add a touch of chili sauce for heat or more hoisin sauce for sweetness.
NUTRITION VALUE
- Calories: Approximately 250-300 kcal
- Protein: About 12-15g
- Carbohydrates: Around 20-25g
- Fat: Approximately 15-18g
