Tofu Stir Fry with Broccoli
This Tofu Stir Fry with Broccoli blends crisp-tender vegetables with golden, pan-fried tofu cubes coated in cornstarch. The stir fry sauce balances soy sauce, sesame oil, rice vinegar, garlic, ginger, and sugar to create a mildly sweet, tangy, and savory glaze. Cooking the tofu separately crisps the exterior while keeping the interior tender. The vegetables are quickly cooked to retain crunch before combining with tofu and sauce, yielding a satisfying texture contrast and well-rounded flavor. This dish can be served with rice or noodles.
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
Nutrition Facts
Serving: 4 servings
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.