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Crispy pan-fried tofu and vibrant broccoli florets are tossed in a deeply savory, umami-rich black bean sauce. This classic Indo-Chinese stir-fry is a quick, healthy, and satisfying meal that comes together in under 30 minutes, making it perfect for a busy weeknight dinner.
Prepare Tofu and Vegetables
Mix the Sauce
Cook the Tofu
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Crispy pan-fried tofu and vibrant broccoli florets are tossed in a deeply savory, umami-rich black bean sauce. This classic Indo-Chinese stir-fry is a quick, healthy, and satisfying meal that comes together in under 30 minutes, making it perfect for a busy weeknight dinner.
This indo_chinese recipe takes 30 minutes to prepare and yields 4 servings. At 325.93 calories per serving with 21.54g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Stir-fry and Combine
Replace tofu with paneer, chicken, or shrimp. Adjust cooking times accordingly.
Incorporate sliced bell peppers (red, yellow, or green), mushrooms, baby corn, or snow peas for extra color and nutrients. Add them with the aromatics.
Use tamari or coconut aminos instead of soy sauce. Ensure your fermented black beans are certified gluten-free.
Add a teaspoon of chili garlic sauce or a few dried red chilies along with the ginger and garlic for an extra spicy kick.
Tofu is a complete protein, providing all nine essential amino acids necessary for muscle repair, immune function, and overall body maintenance.
Broccoli is packed with dietary fiber, which aids digestion and promotes gut health, as well as essential vitamins like Vitamin C and K.
Tofu is often a good source of calcium, and broccoli provides Vitamin K, both of which are crucial for maintaining strong and healthy bones.
Garlic, ginger, and broccoli are rich in antioxidants that help protect the body against cellular damage from free radicals and reduce inflammation.
A typical serving contains approximately 300-350 calories, primarily from the tofu and oil. The exact number can vary based on the specific ingredients and amounts used.
Yes, it is a very healthy dish. It provides a great balance of plant-based protein from tofu, fiber and vitamins from broccoli, and healthy fats. To make it even healthier, you can use low-sodium soy sauce and a minimal amount of oil.
Extra-firm or firm tofu is ideal for this recipe. These varieties contain less water and hold their shape well when pan-fried, resulting in a better, crispier texture.
Absolutely. To make it gluten-free, simply substitute the soy sauce with tamari or coconut aminos, which are gluten-free alternatives. Also, double-check that your brand of fermented black beans does not contain any gluten additives.
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Please note that the tofu will soften and lose its crispiness upon reheating.
Yes, you can use frozen broccoli. Thaw it completely and pat it very dry with paper towels before blanching. It may have a slightly softer texture than fresh broccoli but will still be delicious.