TOFU STIR-FRY WITH BROCCOLI
Tofu Stir-Fry with Broccoli is a quick, nutritious and protein-rich vegan dish that’s perfect for busy weeknights or meal prep. Firm tofu is gently pan-fried until golden, then tossed with vibrant broccoli florets and sliced bell peppers for a colourful and satisfying stir-fry. Aromatic garlic, fresh ginger and a splash of soy sauce enhance the flavour profile, while sesame oil and olive oil provide depth and balance. This simple yet bold stir-fry offers a fantastic way to enjoy plant-based protein while incorporating plenty of fibre and essential nutrients. Ideal for those seeking a healthy, gluten-free, dairy-free or vegan-friendly main course, this one-pan recipe is delicious served over rice, noodles or grain alternatives. It’s versatile, high in flavour and easy to make in under 30 minutes, which is perfect for anyone looking to add wholesome plant-based meals into their routine.
RECIPE CATEGORY
Main Course
SERVING SIZE
1
CUISINE
Asian
PREPARATION/TECHNIQUES
Stir-Fry
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Healthy, High Fibre, Low Fat, Quick & Easy, Dairy-Free, Wheat/Gluten-Free
DISH TYPE
Tacos & Wraps
INGREDIENTS
Here is a list of ingredients for Tofu Stir-Fry with Broccoli:
- 100g firm tofu, cubed
- 1 cup broccoli florets
- ½ bell pepper, sliced
- 1 clove garlic, minced
- 1 tbsp soy sauce
- 1 tsp sesame oil
- ½ tsp fresh ginger, grated
- 1 tsp olive oil
- ½ tsp honey or maple syrup (for vegan option)
- Salt to taste
FULL NUTRITIONAL INFORMATION
- Calories: 281.2 kcal
- Protein: 21.5 g
- Carbohydrates: 14.1 g
- Fibre: 5.4 g
- Sugars: 5.6 g
- Fat: 18.3 g
- Saturated Fat: 2.6 g
- Sodium: 915.1 mg
- Potassium: 686.1 mg
- Calcium: 735.5 mg
- Iron: 3.9 mg
PREPARATION
These steps are followed for the preparation of Tofu Stir-Fry with Broccoli:
- Prepare The Tofu: Press tofu to remove excess moisture. Cut into evenly sized cubes.
- Cook The Tofu: Heat olive oil in a non-stick pan over medium heat. Add tofu cubes and pan-fry for 5–6 minutes until golden on all sides. Remove and set aside.
- Sauté Aromatics: In the same pan, add sesame oil. Sauté garlic and ginger for 30 seconds until fragrant.
- Stir-Fry The Vegetables: Add broccoli and bell pepper. Stir-fry for 3–4 minutes until just tender yet crisp.
- Combine And Sauce: Return tofu to the pan. Add soy sauce and maple syrup (or honey). Stir to coat evenly.
- Finish And Serve: Stir-fry for another 2 minutes until heated through. Serve immediately with your choice of rice or noodles.
PREP TIME
10 minutes
COOKING TIME
15 minutes
TIPS
- Press Tofu First: This step improves texture and allows for better browning.
- Cut Evenly: Uniform sizes help all components cook at the same rate.
- High Heat: Stir-frying over high heat preserves the vegetables’ crispness.
- Finish With Sauce: Always add the sauce last to prevent burning and over-reduction.
- Meal Pairing: Goes well with brown rice, jasmine rice or whole wheat noodles.
VARIATIONS
- Add More Veggies: Include courgette, baby corn, carrots or mushrooms.
- Make It Spicy: Add chilli flakes or a dash of sriracha.
- Gluten-Free: Use tamari in place of soy sauce.
- Nut-Free: Omit sesame oil or use avocado oil for a similar richness.
- Boost Protein: Add cooked edamame or tempeh slices.
PREPPING AND STORAGE
- Fridge: Store cooled leftovers in an airtight container for up to 3 days.
- Freezer: Freeze cooked tofu and veggies without sauce for up to 1 month.
- Reheating: Reheat in a skillet or microwave. Add a splash of water or soy sauce to refresh.
- Make Ahead Tip: Cook tofu ahead and refrigerate. Assemble and stir-fry vegetables fresh to preserve texture.