TOFU STIR-FRY WITH BROCCOLI AND SESAME GLAZE
The Tofu Stir-Fry with Broccoli And Sesame Glaze is a colourful and satisfying dish that combines simplicity with bold flavour. The firm tofu is gently pan-fried until golden and crisp on the outside, while remaining tender inside, then tossed with vibrant broccoli florets and sweet bell peppers for a wholesome base. The garlic and fresh ginger provide aromatic depth, while soy sauce and sesame oil infuse the dish with savoury richness and a touch of nutty warmth. This one-pan creation is a practical option for weeknights, offering a balance of plant-based protein, fibre and essential nutrients in 30 minutes. This stir-fry is naturally vegan, dairy-free and gluten-free when made with tamari. It adapts easily to a wide range of diets. This Tofu Stir-Fry With Broccoli And Sesame Glaze is served with rice, noodles or grain alternatives, which delivers a nourishing, balanced and flavourful meal that is versatile and delicious.
RECIPE CATEGORY
Lunch, Dinner
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
Main Course
INGREDIENTS
Here is a list of ingredients for Tofu Stir-FryWith Broccoli And Sesame Glaze:
- 100 grams | 3.53 ounces | firm tofu, cubed
- 70 grams | 2.47 ounces | 1 cup broccoli florets
- 75 grams | 2.65 ounces | ½ bell pepper, sliced
- 3 grams | 0.11 ounces | 1 clove garlic, minced
- 15 milliliters | 0.51 fluid ounces | 1 tablespoon soy sauce
- 5 milliliters | 0.17 fluid ounces | 1 teaspoon sesame oil
- 1.0 grams | 0.04 ounces | ½ teaspoon grated ginger
- 5 milliliters | 0.17 fluid ounces | 1 teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 219 kilocalories
- Fat: 14.3 grams
- Saturated Fat: 2.0 grams
- Carbohydrate: 13.9 grams
- Sugar: 5.2 grams
- Fibre: 4.3 grams
- Sodium: 887 milligrams
- Protein: 12.1 grams
- Calcium: 395 milligrams
- Potassium: 608 milligrams
- Iron: 2.7 milligrams
PREPARATION
These steps are followed for the preparation of Tofu Stir-Fry With Broccoli And Sesame Glaze:
- Prepare The Tofu: Press the tofu gently with a paper towel to remove excess moisture. Cut it into evenly sized cubes, which helps them cook uniformly.
- Cook The Tofu: Heat the olive oil in a non-stick pan over medium heat. Add the tofu cubes and pan-fry for 5 to 6 minutes until golden brown on all sides. Remove from the pan and set aside.
- Sauté Aromatics: In the same pan, add the sesame oil. Add the minced garlic and grated ginger, sautéing for 30 seconds until fragrant without burning.
- Stir-Fry The Vegetables: Add the broccoli florets and sliced bell pepper to the pan. Stir-fry over medium heat for 3 to 4 minutes until just tender but still crisp.
- Combine And Sauce: Return the tofu to the pan. Pour in the soy sauce and stir for 1 to 2 minutes until everything is evenly coated in flavour.
- Finish And Serve: Stir-fry for an additional 2 minutes so all the ingredients heat through. Serve immediately with rice or noodles while hot.
PREPARATION TIME
10 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for Tofu Stir-Fry With Broccoli And Sesame Glaze:
- 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 Vegetables: 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
- Refrigerate: Store cooled leftovers in an airtight container for up to 3 days.
- Freezer: Freeze cooked tofu and vegetables without sauce for up to 1 month.
- Make Ahead Tip: Cook tofu ahead and refrigerate. Assemble and stir-fry vegetables fresh to preserve texture.
