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4.1 from 27 votes

Broccoli Tofu Stir Fry

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!

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 people
Calories: 286 kcal
Course: Main Course
Cuisine: Chinese

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

    Cup of Yum
  1. Wash the rice several times until the water is clear.
  2. 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.
  3. Remove from the heat, cover with a lid for 5-10 minutes, then remove the lid and fluff it up with a fork.
  4. Peel and chop the ginger and garlic cloves and finely chop the spring onions.
  5. 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.
  6. Cut the mushrooms in quarters, and the broccoli head into florets then add them to the wok together with the spinach.
  7. 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.
  8. You can now add the tofu pieces to the wok, give it a good stir and remove from the heat.
  9. 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

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

% 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.