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
20 mins
Total Time
30 mins
Servings:
4
people
Calories:
286 kcal
Course:
Main Course
Cuisine:
Chinese
Ingredients
- 160 g tofu marinated pieces
- ½ broccoli head
- 200 g mushroom closed-cup variety
- 100 g spinach fresh baby
- 1 cup rice
- 1 ½ tablespoon soy sauce light
- 1 tablespoon dark soy sauce
- 1 tbsp rice vinegar
- 2 garlic cloves
- 2 cm ginger root fresh
- 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.
Cup of Yum
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
(15%)
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: 4 people
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.