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GINGER SESAME TOFU AND BROCCOLI STIR-FRY
15

GINGER SESAME TOFU AND BROCCOLI STIR-FRY

NUTRITION
HEALTHY RECIPES
Feb 22, 2025

GINGER SESAME TOFU AND BROCCOLI STIR-FRY

Ginger Sesame Tofu and Broccoli Stir-Fry is a delicious and well-balanced dish that brings crispy tofu, tender-crisp broccoli and the bold flavours of fresh ginger and toasted sesame oil. The tofu absorbs the aromatic soy-ginger glaze while adding a hearty texture, while the broccoli provides essential nutrients and a satisfying crunch. This dish is high in plant-based protein, making it an excellent option for vegans, vegetarians or anyone looking for a nutritious, meat-free meal. The sesame oil enhances the overall richness, while the soy sauce delivers a deep umami taste. Perfect for busy weeknights, this stir-fry is quick to prepare, incredibly flavourful, and can be paired with rice, quinoa or noodles for a wholesome and complete meal. Whether you’re a fan of tofu or simply looking for a light yet satisfying dish, this recipe is a must-try.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Asian

PREPARATION/TECHNIQUES

Stir-Fry

OCCASION/HOLIDAY

Weeknight Dinner, Quick Meal, Family Dinner

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, Low Fat, High Protein, Quick & Easy, Vegan

DISH TYPE

Stir-Fry

INGREDIENTS

These are the ingredient for Ginger Sesame Tofu and Broccoli Stir-Fry:

  • 80g tofu, cubed
  • 30g broccoli florets
  • ½ tsp grated ginger
  • 1 tsp soy sauce
  • 1 tsp sesame oil

FULL NUTRITIONAL INFORMATION

  • Calories: 160
  • Protein: 13g
  • Carbohydrates: 5g
  • Fat: 9g
  • Saturated Fat:5g
  • Fibre: 2g
  • Sodium: 420mg
  • Sugar: 1g

PREPARATION

There are the following steps for the preparation of Ginger Sesame Tofu and Broccoli Stir-Fry:

  • Press The Tofu: Remove excess moisture by patting the tofu dry with a paper towel for a crispier texture.
  • Heat The Pan: Place a non-stick pan over a medium-high flame and add the sesame oil, allowing it to heat for about 30 seconds.
  • Cook The Tofu: Add the cubed tofu and stir-fry for 4-5 minutes until golden brown on all sides. Remove from the pan and set aside.
  • Stir-Fry The Broccoli: In the same pan, add the broccoli and cook for 2 minutes until slightly tender but still crisp.
  • Add The Ginger: Stir in the grated ginger and cook for another 30 seconds until fragrant.
  • Combine Everything: Return the tofu to the pan, drizzle it with soy sauce and stir well to coat all the ingredients evenly.
  • Serve Immediately: Remove from heat and enjoy hot, either on its own or with a side of rice, quinoa or noodles.

PREP TIME

5 minutes

COOKING TIME

7 minutes

TIPS

Here are some tips for the preparation of Ginger Sesame Tofu and Broccoli Stir-Fry:

  • Use Firm Tofu: Firm or extra-firm tofu holds its shape best and crisps up beautifully when pan-fried.
  • Don’t Overcook The Broccoli: Keep it slightly crunchy for the best texture and nutrient retention.
  • Boost The Flavour: Add a splash of rice vinegar or a drizzle of maple syrup for a more complex taste.
  • Prevent Sticking: Stir it constantly when adding ginger to avoid burning.
  • For Extra Crispiness: Coat the tofu lightly in cornstarch before frying to enhance its crunch.

VARIATIONS

  • Gluten-Free Alternative: Use tamari or coconut aminos instead of soy sauce for a gluten-free version.
  • Extra Vegetables: Toss in bell peppers, carrots or snap peas for more texture and nutrients.
  • Sweet & Spicy Twist: Add a teaspoon of honey or agave syrup and a pinch of red pepper flakes for heat.
  • Protein Boost: Include edamame or chickpeas for an additional protein source.
  • Garlic Sesame Version: Sauté minced garlic with the ginger for a richer, more aromatic stir-fry.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. For the best texture, reheat in a pan over medium heat.
  • Freezing: Cooked tofu can be frozen separately for up to 1 month. Thaw before reheating for the best consistency.
  • Meal Prep: Pre-chop the tofu and vegetables and store them separately for a quicker cooking process.

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