Tofu Stir-fry with Bell Peppers and Broccoli
A quick and healthy vegan stir-fry featuring crispy tofu, vibrant bell peppers, and tender broccoli. Tossed in a savory, tangy, and soy-free sauce, it's a perfect weeknight dinner ready in 30 minutes.
For 4 servings
Prepare the tofu and sauce
- Make sure the tofu is well-pressed to remove as much water as possible. This is key for crispy tofu.
- In a small bowl, whisk together the rice vinegar, maple syrup, cornstarch, and 1/2 cup of water until smooth. Set this sauce mixture aside.
Pan-fry the tofu
- Heat 1 tsp of sesame oil in a large non-stick skillet or wok over medium-high heat.
- Add the tofu cubes in a single layer, ensuring not to overcrowd the pan. Cook in batches if needed.
- Fry for 6-8 minutes, turning occasionally, until the tofu is golden brown and crispy on all sides.
- Remove the crispy tofu from the skillet and set it on a plate.
Sauté the aromatics and vegetables
- Add the remaining 1 tsp of sesame oil to the same skillet.
- Add the white parts of the scallions, minced garlic, and grated ginger. Sauté for 30-60 seconds until fragrant.
- Add the broccoli florets and sliced red bell peppers. Stir-fry for 4-5 minutes until the vegetables are tender yet still crisp.
Combine and finish the stir-fry
- Return the cooked tofu to the skillet with the vegetables.
- Give the sauce a quick whisk again to ensure the cornstarch is mixed in, then pour it over the tofu and vegetables.
- Stir everything together constantly for 1-2 minutes. The sauce will thicken quickly and coat everything evenly.
- Turn off the heat and stir in the green parts of the scallions.
Garnish and serve
- Transfer the stir-fry to serving plates.
- Sprinkle with sesame seeds and serve immediately. It pairs well with steamed brown rice or quinoa.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Pressing the tofu is crucial for a crispy texture. If you don't have a tofu press, wrap the block in paper towels, place it on a plate, and put something heavy on top for at least 30 minutes.
- 2Have all your ingredients chopped and the sauce mixed before you start cooking. Stir-frying is a very fast process!
- 3Don't overcrowd the pan when cooking the tofu or vegetables. Cook in batches if necessary to ensure everything gets crispy and seared rather than steamed.
- 4The sauce is intentionally soy-free and low-sodium. For a more traditional flavor, you can use 3 tbsp of low-sodium tamari or soy sauce in place of the rice vinegar.
Adapt it for your goals.
Gluten free
This recipe is naturally gluten-free as it uses no wheat products. Always ensure your brand of rice vinegar is certified gluten-free if you have a severe intolerance.
high proteinHigh protein
Add 1/2 cup of shelled edamame along with the broccoli for an extra boost of plant-based protein and fiber.
quickQuick
To save time, use a bag of pre-chopped broccoli florets and sliced bell peppers from the grocery store.
healthyHealthy
For an even healthier version, you can bake or air-fry the tofu cubes instead of pan-frying them to reduce the amount of oil used.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Tofu provides a complete protein, containing all nine essential amino acids, which is crucial for muscle repair and overall body function.
Rich in Vitamins and Antioxidants
Broccoli and red bell peppers are packed with Vitamin C, an antioxidant that boosts the immune system. Broccoli is also a great source of Vitamin K for bone health.
Supports Heart Health
This recipe is low in saturated fat and sodium-free, which helps support cardiovascular health. The fiber from the vegetables also helps manage cholesterol levels.
High in Fiber
The combination of tofu and fresh vegetables provides a good amount of dietary fiber, which aids in digestion and promotes a healthy gut.
Frequently asked questions
Yes, this Tofu Stir-fry is very healthy. It's packed with plant-based protein from tofu and loaded with vitamins, minerals, and fiber from the broccoli and bell peppers. It's also low in sodium as it avoids processed soy sauce.
