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Get the Recipe Tofu Stir Fry with Broccoli
Crispy tofu paired with broccoli florets, diced carrot, and bell pepper are tossed in a homemade stir-fry sauce. It's a hearty vegetarian dinner ready in under 30 minutes!
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 248 kcal
Course:
Dinner
Cuisine:
Asian
Ingredients
Stir Fry Sauce
- ½ ½ cup soy sauce low sodium recommended
- ½ ½ cup vegetable stock* or water
- 1 1 teaspoon sesame oil
- 1/2 1/2 tablespoon rice vinegar
- 2 2 cloves garlic minced
- 1-2 1-2 teaspoons ginger grated or minced
- 1 1 tablespoon sugar or honey more for a sweeter sauce
- 1 1 tablespoon cornstarch
- Pinch Pinch red pepper flakes optional
Tofu Stir Fry
- 10-14 10-14 ounces extra firm tofu cubed
- 1 ½ 1 ½ Tablespoons cornstarch
- ½ ½ teaspoon kosher salt
- freshly ground black pepper
- 2-3 2-3 Tablespoons neutral oil
- 3 3 cups broccoli florets bite-sized pieces
- 1 1 cup carrots diced
- 1 1 red bell pepper thinly sliced
- 2 2 cloves garlic thinly sliced or minced
- 1 1 cup stir fry sauce* see notes
Instructions
- The Sauce: whisk together the stir fry sauce ingredients and set aside.
- Press tofu between paper towels to release excess water. Continue until most of the water is released. Cut the pressed tofu into 1/2 to 1 inch cubes, depending on your preferences. Toss with cornstarch, salt, and pepper until coated.
- In a wok or large saute pan, heat oil over medium-high heat. Add tofu in an even layer and cook for 2-3 minutes until the first side is golden brown, stir and continue cooking until all sides are golden brown and crisp. Remove from pan and set aside.
- Add the broccoli and carrots to the skillet. Cook for 3-4 minutes, then add the bell pepper and garlic (if using extra). Cook for 2 minutes, then stir in the stir-fry sauce. Add the tofu back to the pan and simmer for another 2-3 minutes until the sauce has thickened slightly and the veggies are tender.
- Serve with rice or noodles if preferred, and garnish with green onions, cilantro, or lime.
Cup of Yum
Notes
- Storage: place leftovers in an airtight container in the fridge for up to 4 days or freeze in a freezer-safe container for up to 2 months.
*Sauce: the sauce makes approximately 1 1/4 cups; if you prefer a less saucy stir fry, add about 1 cup of the sauce and continue adding more until the desired amount is reached.
To make the sauce even thicker, add an additional 1/2 tablespoon of cornstarch. Use stock with no added salt. See the stir fry sauce post for additional recipe tips.
- To make the sauce even thicker, add an additional 1/2 tablespoon of cornstarch.
- Use stock with no added salt.
- See the stir fry sauce post for additional recipe tips.
Nutrition Information
Calories
248kcal
(12%)
Carbohydrates
26g
(9%)
Protein
17g
(34%)
Fat
10g
(15%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
Monounsaturated Fat
5g
Trans Fat
0.03g
Sodium
5360mg
(223%)
Potassium
692mg
(20%)
Fiber
4g
(16%)
Sugar
11g
(22%)
Vitamin A
6765IU
(135%)
Vitamin C
102mg
(113%)
Calcium
90mg
(9%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 248
% Daily Value*
| Calories | 248kcal | 12% |
| Carbohydrates | 26g | 9% |
| Protein | 17g | 34% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.03g | 2% |
| Sodium | 5360mg | 223% |
| Potassium | 692mg | 15% |
| Fiber | 4g | 16% |
| Sugar | 11g | 22% |
| Vitamin A | 6765IU | 135% |
| Vitamin C | 102mg | 113% |
| Calcium | 90mg | 9% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.