When you want a delicious meatless entrée, give this broccoli and tofu stir recipe a try. It's a healthy and flavorful way to enjoy a vegetarian meal.
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This vibrant stir fry recipe offers a pleasing combination of flavors and textures and packs a nutritional punch. The tender-crisp broccoli and savory tofu pieces create a delightful balance of earthy and umami notes. It's a great vegetarian alternative to meat-based dishes like my ground pork stir-fry.
Tofu brings plant-based protein to the forefront, making this dish an ideal choice for vegetarians or those looking to incorporate more meatless meals into their diet. Plus, the simplicity and speed with which this stir fry can be prepared makes it perfect for busy weeknights or leisurely weekend gatherings alike.
Reasons to Love
- Quick and Easy Preparation. The ingredients are readily available in most grocery stores. This makes it convenient to whip up this dish when craving something healthy and flavorful.
- Full of Flavor. Combining fresh broccoli florets and tender tofu, sautéed with aromatic garlic and ginger, creates a delightful medley of tastes and textures.
- Budget-Friendly Option. Both broccoli and tofu are affordable ingredients that can be purchased at a reasonable price. This dish creates a satisfying and nutritious meal without breaking the bank.
Ingredients
To make a tofu stir fry burst with flavor, it's important to use the right ingredients. Let's take a look at the key components you need.
Here are the ingredients you'll want to have on hand:
- extra-firm tofu
- avocado oil
- soy sauce or coconut aminos
- garlic cloves
- onion
- fresh ginger
- broccoli
- sesame oil
- sesame seeds (optional)
Scroll down to the recipe card for quantities used.
Instructions
Start by draining the tofu. Then, wrap it in a double layer of paper towels and press the tofu lightly to absorb the excess moisture. Cut the tofu into 3⁄4-inch cubes.
In a large skillet or wok, heat the avocado oil over medium-high heat. When the oil is hot, add the tofu. Drizzle with 1 tablespoon of soy sauce. Sauté, stirring every few minutes or so. Cook the tofu until browned on most sides.
Add the garlic, about two-thirds of the green onion, the ginger, red pepper flakes (if using) and the remaining 1 tablespoon soy sauce. Stir and cook until fragrant, about 1 minute.
Add the broccoli and cook until crisp-tender.
Stir in the sesame oil and sprinkle in the sesame seeds (if using).
Remove from the heat and garnish with the remaining green onions. Add more soy sauce, if needed.
Hint: Use firm tofu that is well-drained and pan-sear until golden for that perfect crispy tofu texture. I like to keep this brand on hand as it's shelf stable and doesn't need refrigeration.
Variations
One of the best things about this stir fry is its versatility. Here are just a few of the ways you can customize it to your preferences:
- Vegetables - try adding colorful bell peppers or tender snow peas for a variety of textures and flavors. You can also include some thinly sliced carrots or zucchini for added freshness and color.
- Sauce - opt for a classic soy-based stir fry sauce like teriyaki or hoisin, or go for something more tangy like a sweet and sour sauce. If you prefer a spicy kick, add some sriracha or chili garlic sauce to give your stir-fry an extra kick of flavor.
- Seasoning - experiment with options like lemongrass or curry powder to give your dish a unique flavor. You can also add a little rice vinegar.
Check out my black pepper chicken stir-fry for one way to spice up the recipe. Or, try adding Hokkien noodles to the stir-fry.
Tips
Top tip: To make your tofu crispy on the outside while remaining tender on the inside, start by pressing your extra firm tofu before cooking. Place the block of tofu between two paper towels and place a heavy object on top to remove excess moisture. This step helps the tofu absorb flavors better and prevents it from becoming mushy.
- Cut the tofu into bite-sized cubes or slices to ensure even cooking.
- Add broccoli near the end of cooking to keep it vibrant with just the right amount of crunch.
- Marinate your tofu before cooking. You can use a simple blend of soy sauce, garlic, ginger, and a touch of sesame oil. Let the tofu sit in the marinade for at least 15 minutes to absorb all the delicious flavors.
Serving suggestions
To enhance the flavors and textures of this vegan dish, consider serving it over a bed of fluffy jasmine rice or nutty quinoa. You can also serve it over noodles or brown rice. For a low-carb option, serve it over cauliflower rice.
Storage
Leftover tofu stir fry can be just as tasty as when freshly cooked if stored properly. Place any leftover stir fry in an airtight container and store it in the refrigerator for up to 4 days.
To reheat, simply heat a tablespoon of oil in a pan or wok over medium heat. Add the leftover stir fry and cook until heated through, stirring occasionally.
FAQs
Extra-firm is recommended, but firm tofu can also be used. Soft or silken tofu is not recommended for stir fry as it tends to break apart easily.
Make sure that your skillet or wok is properly heated before adding the tofu. You can lightly coat the pan with oil or use a non-stick cooking spray.
Absolutely! Feel free to add meat like chicken, beef or shrimp if you prefer a combination of flavors and textures. You can also include other plant-based proteins like tempeh or seitan for added variety.
Related Recipes
Want a few more easy skillet dinner ideas? Here are a few more recipes you may enjoy:
- Shrimp and broccoli stir fry is an excellent option for seafood lovers.
- Creamy curry chicken includes the warm flavors of Indian cuisine.
- Vegan ratatouille is a simple yet delicious vegetable stew.
- Ground beef and broccoli combine for a quick and easy stir fry.
- Garlic butter steak bites cook up in minutes.
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Recipe
Tofu Stir-Fry
Ingredients
- 14 ounces extra-firm tofu
- 1 tablespoon avocado oil
- 2 tablespoons soy sauce or coconut aminos
- 2 garlic cloves minced
- 1 green onion finely chopped
- 1 teaspoon fresh ginger peeled and minced
- 1/16 teaspoon red pepper flakes optional
- 5 ounces broccoli cut into bite-size pieces
- 1 teaspoon sesame oil
- 1 tablespoon toasted sesame seeds optional
Instructions
- Drain the tofu. Wrap it in a double layer of paper towels and press down lightly to absorb the excess moisture. Cut the tofu into 3⁄4-inch cubes.
- In a large nonstick skillet or wok, heat the avocado oil over medium-high heat. When the oil is hot, add the tofu. Drizzle with 1 tablespoon of soy sauce. Sauté, stirring every few minutes or so, until the tofu is browned on most sides, 8 to 10 minutes. Add the garlic, about two-thirds of the green onion, the ginger, red pepper flakes (if using) and the remain- ing 1 tablespoon soy sauce. Stir and cook until fragrant, about 1 minute.
- Add the broccoli and cook until crisp-tender, 4 to 6 minutes. Stir in the sesame oil and sprinkle in the sesame seeds (if using). Remove from the heat and garnish with the remaining green onions. Add more soy sauce, if needed.
OHrk
I had everything available and just now gave the recipe a try. It is delicious!!! It's a tasty recipe as is, and is versatile enough to add mushrooms, or other vegetables to go with the broccoli, too.
Thank you! Yum!!!
Gizel
Love it! I prepared this Broccoli Tofu Stir Fry, and I love how simple it is to make but so tasty. Thanks, I now know how to make crispy tofu on the outside while remaining tender on the inside.
JM
I tried marinating the tofu before cooking it, and it really made a difference in flavor! Soaked up all those delicious garlic and ginger flavors. Yum!