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.
