Tofu Stir Fry with Broccoli
User Reviews
5
Tofu Stir Fry with Broccoli
Description
The recipe begins with preparing the stir fry sauce of soy sauce, vegetable stock, sesame oil, rice vinegar, minced garlic and ginger, sugar, cornstarch, and optional red pepper flakes. Pressed and drained extra-firm tofu is cut into cubes, coated evenly with cornstarch, salt, and pepper, then pan-fried until golden and crisp on all sides. After removing the tofu, broccoli florets, diced carrots, and sliced red bell pepper are cooked briefly to maintain crispness.
Garlic is added to enhance the aromatic profile. The prepared sauce is stirred in to coat the vegetables and tofu, simmered until thickened and the vegetables are tender but firm to the bite. The dish is ideal served immediately with plain rice or noodles, garnished as desired with green onions, cilantro, or lime wedges.
Pressing tofu before cooking helps achieve a firm texture and better browning. The recipe provides options to increase sauce thickness by adding cornstarch as needed. Leftovers store well refrigerated up to four days or frozen up to two months.
Ingredients
Stir Fry Sauce
- ½ cup soy sauce low sodium recommended
- ½ cup vegetable stock or water
- 1 teaspoon sesame oil
- 1/2 /2 tablespoon rice vinegar
- 2 cloves garlic minced
- 1-2 teaspoons ginger grated or minced
- 1 tablespoon sugar more for a sweeter sauce, or honey
- 1 tablespoon cornstarch
- Pinch Pinch red pepper flakes optional
Tofu Stir Fry
- 10-14 ounces tofu cubed, extra firm
- 1 ½ Tablespoons cornstarch
- ½ teaspoon kosher salt
- black pepper freshly ground
- 2-3 Tablespoons neutral oil
- 3 cups broccoli bite-sized pieces, florets
- 1 cup carrot diced
- 1 red bell pepper thinly sliced
- 2 cloves garlic thinly sliced or minced
- 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.
Notes
- Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 2 months.
- Adjust sauce thickness by adding up to an additional 1/2 tablespoon cornstarch as desired.
- Press extra-firm tofu thoroughly to remove excess moisture before cooking for better texture and browning.
- Use vegetable stock without added salt to control saltiness of the stir fry sauce.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 248 kcal
% 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.
User Reviews
Overall Rating
5
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