Broccoli Tofu Stir Fry
User Reviews
4.1
27 reviews
Good
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
30 mins
-
Servings
4 people
-
Calories
286 kcal
-
Course
Main Course
-
Cuisine
Chinese
Broccoli Tofu Stir Fry
Report
Broccoli Tofu Stir Fry with basmati rice, a delicious under 30-minute dinner that is vegan and gluten free. Satisfying, packed with all the nature's goodness and super easy to make, this is perfect if you want a meat-free meal that is light, nutritious and delicious. My tofu stir fry is so easy to make, and it easily beats any take away. Quick, healthy and delicious!
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Ingredients
- 160 g Marinated Tofu Pieces
- ½ broccoli head
- 200 g closed-cup mushrooms
- 100 g fresh baby spinach
- 1 cup rice
- 1 ½ tablespoon light soy sauce
- 1 tablespoon dark soy sauce
- 1 tbsp rice vinegar
- 2 garlic cloves
- 2 cm fresh ginger root
- 2 spring onions
- 1 tablespoon vegetable oil
- 1 teaspoon sesame oil
Instructions
- Wash the rice several times until the water is clear.
- Add 1 ¼ cups of water to a pan, add the rice with a pinch of salt and boil over a low heat until all the water is absorbed.
- Remove from the heat, cover with a lid for 5-10 minutes, then remove the lid and fluff it up with a fork.
- Peel and chop the ginger and garlic cloves and finely chop the spring onions.
- Add the vegetable oil to a wok or a deep frying pan, throw in the ginger, garlic and onions and stir fry for 30 seconds.
- Cut the mushrooms in quarters, and the broccoli head into florets then add them to the wok together with the spinach.
- In a bowl, mix together the light soy sauce, dark sauce and seseme oil and drizzle over the vegetables. Stir fry for 5 minutes until everything is tender.
- You can now add the tofu pieces to the wok, give it a good stir and remove from the heat.
- Serve it with boiled rice.
Notes
- Click on the US Customary link to see the measurements displayed in cups and ounces.
- The servings can be adjusted by clicking the number next to Servings.
- Click on the US Customary link to see the measurements displayed in cups and ounces.
- The servings can be adjusted by clicking the number next to Servings.
Nutrition Information
Show Details
Calories
286kcal
(14%)
Carbohydrates
47g
(16%)
Protein
11g
(22%)
Fat
6g
(9%)
Saturated Fat
3g
(15%)
Sodium
693mg
(29%)
Potassium
709mg
(20%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
2880IU
(58%)
Vitamin C
77.5mg
(86%)
Calcium
93mg
(9%)
Iron
2.6mg
(14%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 286 kcal
% Daily Value*
| Calories | 286kcal | 14% |
| Carbohydrates | 47g | 16% |
| Protein | 11g | 22% |
| Fat | 6g | 9% |
| Saturated Fat | 3g | 15% |
| Sodium | 693mg | 29% |
| Potassium | 709mg | 15% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 2880IU | 58% |
| Vitamin C | 77.5mg | 86% |
| Calcium | 93mg | 9% |
| Iron | 2.6mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.1
27 reviews
Good
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