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Crispy pan-fried tofu and tender broccoli florets tossed in a fiery, garlicky Schezwan sauce. This Indo-Chinese classic is a flavor explosion, perfect for a quick weeknight dinner with fried rice or noodles.
Prepare Tofu and Broccoli
Create the Schezwan Sauce
Fry the Tofu
Crispy pan-fried tofu and tender broccoli florets tossed in a fiery, garlicky Schezwan sauce. This Indo-Chinese classic is a flavor explosion, perfect for a quick weeknight dinner with fried rice or noodles.
This indo_chinese recipe takes 45 minutes to prepare and yields 4 servings. At 254.2 calories per serving with 15.79g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
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Assemble the Stir-Fry
Garnish and Serve
Incorporate other stir-fry friendly vegetables like sliced bell peppers (red, yellow, or green), onions, carrots, or baby corn. Add them after the spring onion whites and stir-fry until tender-crisp.
This recipe works wonderfully with paneer, chicken, or shrimp. Adjust cooking times accordingly. For paneer, follow the same coating and frying method as tofu.
For extra texture and flavor, add a handful of roasted peanuts or cashews at the end when tossing everything together.
Instead of shallow frying, bake or air fry the cornstarch-coated tofu at 200°C (400°F) for 15-20 minutes, flipping halfway, until golden and crispy.
Tofu is a complete protein, providing all the essential amino acids your body needs. It's excellent for muscle repair, growth, and overall body function, making this dish a great choice for vegetarians and vegans.
Broccoli is a nutritional powerhouse, loaded with Vitamin C, Vitamin K, and dietary fiber. Fiber aids in digestion and promotes gut health, while Vitamin C is a powerful antioxidant that boosts the immune system.
The generous use of ginger and garlic provides potent anti-inflammatory and antioxidant compounds, such as gingerol and allicin. These can help reduce inflammation and protect against cellular damage.
Tofu is often a good source of calcium and manganese, while broccoli provides Vitamin K, all of which are crucial for building and maintaining strong, healthy bones.
One serving of Broccoli Tofu Schezwan contains approximately 350-400 calories. The exact number can vary based on the amount of oil absorbed during frying and the specific brands of ingredients used.
Yes, it can be a very healthy dish. It's rich in plant-based protein from tofu and packed with fiber, vitamins (like C and K), and minerals from broccoli. To make it healthier, you can bake or air-fry the tofu instead of shallow-frying to reduce the oil content.
Absolutely. To make this dish gluten-free, simply substitute the regular soy sauce with tamari or a certified gluten-free soy sauce. All other ingredients in the recipe are naturally gluten-free.
The spice level comes from the dried red chillies. To reduce the heat, use fewer chillies, make sure to remove all the seeds before blending, or use a milder variety like Kashmiri chillies, which are known more for their vibrant color than intense heat.
This stir-fry is very versatile. You can add sliced bell peppers, onions, mushrooms, baby corn, snap peas, or julienned carrots. Add them to the wok after the aromatics and cook until they are crisp-tender before adding the sauce.
Store leftovers in an airtight container in the refrigerator for up to 3 days. The tofu will lose its crispiness upon reheating, but the flavors will still be delicious. Reheat in a pan over medium heat or in the microwave.
This recipe goes great with these complete meals
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