Tofu and Broccoli Stir Fry

Transform your weeknight dinners with this vibrant and satisfying Tofu and Broccoli Stir Fry, a quick and healthy recipe that’s bursting with bold flavors. Featuring golden pan-fried cubes of firm tofu paired with tender-crisp broccoli, this dish comes together in just 30 minutes, making it a perfect choice for busy evenings. The star of this stir fry is the savory, umami-rich sauce made with soy sauce, sesame oil, garlic, and ginger, creating a perfectly balanced glaze for the tofu and veggies. Finished with a sprinkle of sesame seeds and green onions for added texture and flavor, this recipe is a vegetarian delight that’s easily made vegan and can be customized with your favorite protein or spice level. Serve it hot over steamed rice or noodles for a wholesome, restaurant-quality meal right at home. Keywords: tofu stir fry, broccoli stir fry, vegetarian dinner, quick stir fry recipe, healthy tofu recipes.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 14 oz firm tofu
• 4 cups broccoli florets
• 3 tbsp soy sauce
• 2 tbsp sesame oil
• 3 cloves garlic cloves
• 1 tbsp ginger
• 1 tbsp cornstarch
• 3 tbsp water
• 1 tbsp vegetable oil
• 2 stalks green onions
• 1 tsp sesame seeds
• 0.5 tsp red pepper flakes (optional)

Directions

Step 1

Drain and press the tofu to remove excess water. Cut it into 1-inch cubes and set aside.

Step 2

Mince the garlic and ginger. Slice the green onions into thin rounds. Set them aside.

Step 3

In a small bowl, whisk together the soy sauce, water, cornstarch, and sesame oil to create the stir fry sauce. Set aside.

Step 4

Heat a large skillet or wok over medium-high heat and add the vegetable oil.

Step 5

Once the oil is hot, add the tofu cubes in a single layer. Cook for 3-4 minutes on each side until golden brown. Remove the tofu from the skillet and set aside.

Step 6

In the same skillet, add the garlic, ginger, and red pepper flakes (if using). Stir fry for about 30 seconds until fragrant.

Step 7

Add the broccoli florets to the skillet and stir fry for 4-5 minutes, until bright green and tender-crisp.

Step 8

Return the tofu to the skillet and pour in the prepared sauce. Gently toss everything together to evenly coat the tofu and broccoli in the sauce.

Step 9

Cook for 2-3 more minutes, allowing the sauce to thicken slightly.

Step 10

Remove the skillet from heat and garnish with sliced green onions and sesame seeds.

Step 11

Serve immediately with steamed rice or noodles if desired.

Nutrition Facts

Serving size	951.2 grams (951.2g)

Amount per serving	% Daily Value*
Calories	878

Total Fat 61.70g	79%
Saturated Fat 8.40g	42%
Polyunsaturated Fat 20.80g
Cholesterol 0mg	0%
Sodium 1914mg	83%
Total Carbohydrate 43.30g	16%
Dietary Fiber 15.50g	55%
Total Sugars 10.00g
Protein 61.10g	122%

Vitamin D 0IU	0%
Calcium 835mg	64%
Iron 10mg	57%
Potassium 890mg	19%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.1%

Protein: 25.1%

Carbs: 17.8%