Tofu and Broccoli Stir-fry
A quick and healthy weeknight meal featuring crispy pan-fried tofu and vibrant vegetables tossed in a savory garlic-ginger sauce. This single-serving vegetarian dinner is ready in under 30 minutes.
For 1 serving
5 steps. 15 minutes total.
- 1
Step 1
- a.Prepare the sauce and tofu
- b.In a small bowl, whisk together the tamari, rice vinegar, maple syrup, cornstarch, and 2 tablespoons of water. Set aside.
- c.Pat the pressed tofu cubes dry with a paper towel. Season with salt and pepper.
- 2
Step 2
- a.Cook the tofu
- b.Heat 1 teaspoon of sesame oil in a large skillet or wok over medium-high heat.
- c.Add the tofu cubes in a single layer and cook for 5-7 minutes, turning occasionally, until golden brown and crispy on all sides.
- d.Remove the tofu from the skillet and set aside.
- 3
Step 3
- a.Stir-fry the vegetables
- b.Add the remaining 1 teaspoon of sesame oil to the same skillet.
- c.Add the minced garlic and grated ginger, and stir-fry for 30 seconds until fragrant.
- d.Add the sliced carrots and broccoli florets. Stir-fry for 3-4 minutes until they begin to get tender-crisp. You can add a splash of water and cover for a minute to steam them slightly.
- e.Add the sliced red bell pepper and cook for another 2 minutes until all vegetables are tender-crisp.
- 4
Step 4
- a.Combine and finish
- b.Return the cooked tofu to the skillet with the vegetables.
- c.Give the sauce a quick stir to recombine, then pour it over the tofu and vegetables.
- d.Stir everything together gently to coat. The sauce will thicken in about 1-2 minutes.
- e.Once the sauce has thickened, remove from heat.
- 5
Step 5
- a.Serve
- b.Transfer the stir-fry to a bowl.
- c.Garnish with sesame seeds and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy tofu, press it for at least 30 minutes to remove as much water as possible.
- 2Don't overcrowd the pan when cooking the tofu, as it will steam instead of fry. Cook in batches if needed.
- 3To save time, use pre-cut broccoli florets and shredded carrots from the grocery store.
- 4Feel free to add other vegetables like snap peas, mushrooms, or onions.
- 5For a bit of heat, add a pinch of red pepper flakes with the garlic and ginger.
Adapt it for your goals.
Gluten free
This recipe is already gluten-free as it uses tamari. Ensure your tamari is certified gluten-free.
high proteinHigh protein
Add 1/4 cup of shelled edamame along with the bell peppers for an extra protein boost.
quickQuick
Use a bag of frozen stir-fry vegetable mix instead of fresh to cut down on chopping time.
low carbLow carb
Omit the carrots and maple syrup to lower the carbohydrate count. Serve on its own or with cauliflower rice.
Why this is on our healthy list.
Plant-Based Protein
Tofu is a complete protein, providing all the essential amino acids your body needs for muscle repair and growth.
Rich in Fiber
Broccoli, carrots, and bell peppers are excellent sources of dietary fiber, which aids digestion and promotes a feeling of fullness.
Packed with Vitamins
This dish is rich in Vitamin C from broccoli and bell peppers, and Vitamin A from carrots, supporting immune function and vision.
Frequently asked questions
Yes, it's a very healthy meal. It's packed with plant-based protein from tofu, fiber from the vegetables, and healthy fats from sesame oil. Using low-sodium tamari helps keep the sodium content in check.