SESAME TOFU BROCCOLI STIR-FRY
This Sesame Tofu Broccoli Stir-Fry is a nourishing, colourful and quick meal packed with plant-based protein and vibrant flavour. This stir-fry contains cubed firm tofu, which is pan-seared until golden, then tossed with tender-crisp broccoli florets and sweet red bell pepper slices. Everything is finished in a savoury blend of sesame oil, soy sauce and a dash of ground ginger for that classic umami kick. The result is a satisfying stir-fry that’s light, energising and incredibly simple to prepare. This sesame tofu broccoli stir-fry is a favourite among vegans and vegetarians, but its balanced flavour and nutritional profile appeal to any health-conscious eater. This sesame tofu broccoli stir-fry is served on its own, with brown rice or rice noodles for a heartier meal. This stir-fry is naturally gluten-free when using tamari, which is ideal for busy nights and works brilliantly as part of a weekly meal plan.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Asian
PREPARATION/TECHNIQUES
Stir-Fry, Sauté, One-Pot Wonders
OCCASION/HOLIDAY
Spring, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, Low Fat, Low Cholesterol, High Fibre, Wheat/Gluten-Free, Quick & Easy
DISH TYPE
Casserole / Gratin
INGREDIENTS
There are the following ingredients for Sesame Tofu Broccoli Stir-Fry:
- 100g firm tofu, cubed
- ½ cup broccoli florets
- ½ cup red bell pepper slices
- 1 teaspoon sesame oil
- 1 tablespoon soy sauce
- A Pinch of ground ginger
- ¼ teaspoon Salt (optional)
- ¼ teaspoon of black pepper (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 223.7 kilocalories
- Fat: 13.6 grams
- Saturated Fat: 1.9 grams
- Carbohydrates: 10.3 grams
- Sugar: 3.7 grams
- Sodium: 905.4 milligrams
- Protein: 20.4 grams
- Fibre: 5.0 grams
- Calcium: 713.8 milligrams
- Iron: 3.6 milligrams
- Potassium: 589.2 milligrams
PREPARATION
These steps are followed for the preparation of Sesame Tofu Broccoli Stir-Fry:
- Prepare The Tofu: Pat tofu dry with a paper towel and cut it into small and even cubes. Press gently to remove any excess moisture.
- Heat The Oil: Warm sesame oil in a non-stick pan over medium heat. Once hot, add the tofu cubes in a single layer.
- Pan-Fry The Tofu: Let tofu cook undisturbed for 2 to 3 minutes to develop a golden crust. Flip and cook for another 2 to 3 minutes on the other side.
- Add The Vegetables: Toss in the broccoli florets and red pepper slices. Stir-fry for 4 to 5 minutes, allowing the vegetables to soften but retain some crunch.
- Add Flavour: Sprinkle in the ground ginger and pour over the soy sauce. Stir everything together until evenly coated and fragrant.
- Final Sauté: Continue to stir-fry for another 1 to 2 minutes until all ingredients are heated through and well blended.
- Serve And Enjoy: Plate immediately and enjoy on its own or alongside a small serving of brown rice or quinoa.
PREP TIME
5 minutes
COOKING TIME
10 minutes
TIPS
Here are some helpful tips for Sesame Tofu Broccoli Stir-Fry:
- Use Firm Tofu: Firm or extra-firm tofu holds its shape better when stir-fried and gives the dish a satisfying texture.
- Pat Dry Thoroughly: Removing excess moisture helps achieve that golden, crispy edge when pan-frying tofu.
- Don’t Overcrowd The Pan: Space out the tofu cubes so they sear evenly without steaming.
- Cut Uniformly: Even vegetable cuts cook at the same rate, helping to maintain texture.
- Ginger Tip: For more intense ginger flavour, consider using freshly grated ginger instead of powdered.
VARIATIONS
- Add More Vegetables: Include mushrooms, courgette or sugar snap peas for added volume and nutrients.
- Make It Spicier: Add chilli flakes or a drizzle of sriracha for heat.
- Peanut Twist: Replace sesame oil with peanut oil and add crushed peanuts on top for crunch and richness.
- Sweet-Savoury Balance: Mix a teaspoon of maple syrup or honey (if not vegan) into the sauce for a touch of sweetness.
- Protein Boost: Add edamame or tempeh slices alongside tofu for extra protein and texture variety.
PREPPING AND STORAGE
- Refrigerate: Store cooled leftovers in an airtight container in the fridge for up to 3 days.
- Not Ideal For Freezing: Tofu can change texture when frozen and thawed, so this dish is best eaten fresh or within a few days.
- Reheat Gently: Warm in a pan over medium heat or microwave on medium power. Add a splash of water or soy sauce if needed to refresh the flavours.