Tofu and Broccoli Stir Fry
Nothing says weeknight dinner quite like a stir fry, and that’s for good reason: it’s quick, easy and healthy. And of course, it’s usually pretty delicious (especially with some homemade teriyaki sauce).
A stir fry is a versatile creature. Proteins and veggies can be endlessly mixed and matched, and the results usually work. We all have our favorites, though, and one of mine is a tofu and broccoli stir fry.
Tofu and Broccoli Stir Fry Ingredients
As the name suggests, the stars of the tofu and broccoli stir fry are just that—tofu and broccoli. Like most stir fries, things start with onions and garlic and end with some kind of soy-based sauce, but the rest is really up to the cook.
Maybe you’d rather have cauliflower over broccoli. Perhaps your choice of protein is chickpeas or chicken. If you prefer yellow peppers to red ones, no big deal. This dish is forgiving, which makes it great for experimental seasoned cooks and those just learning how to turn on the stove.
I personally love the combination of tofu and broccoli. The soft, almost creamy texture of tofu contrasts nicely with crunchy, almost standoffish broccoli. If you cook the onions and peppers just long enough, they bring sweetness to the pan. And when you get to the end, homemade teriyaki sauce adds warmth and depth.
For this tofu and broccoli stir fry, you’ll need tofu, broccoli, yellow onion, red pepper and garlic. For the homemade teriyaki sauce you’ll need some kind of soy sauce—whether it's the real deal or some kind of substitute like liquid aminos, or the less salty tamari.
If you're trying to eat less carbs, a stir fry without a side only needs a few extra veggies to make it a full meal. If not, optional grains include white rice, brown rice, noodles, quinoa, couscous or millet. Bonus: all of these taste awesome with this recipe.
If you choose to make rice, start boiling the water before prepping the tofu and veggies. Then, when it's time to begin the stir fry, it will also be time to start cooking the rice.
What Is Tofu?
Tofu is soybean curd that’s been pressed into firm blocks, not so different from cheese. Tofu has been eaten for thousands of years, particularly in Asian cultures. It is a complete protein with 9 amino acids, and comes in two forms: firm or soft.
Just about any recipe that calls for meat can be substituted for tofu. It’s an almost tasteless blank slate, yet delivers heaps of important nutrients like calcium, magnesium, selenium, iron and isoflavones (compounds that can protect against aging and disease).
Health Benefits of a Tofu and Broccoli Stir Fry
Tofu: The heart-healthy soybean curd has been applauded for its health benefits for centuries. It’s nutrient-dense, super filling and recommended by food researchers and experts to be eaten daily.
Broccoli: Little is it known that a serving of broccoli contains more vitamin C than an orange! But that’s not all: broccoli also boasts ample vitamin K and vitamin B9 (folate). Being a cruciferous veggie, it’s especially good at detoxifying the liver.
Onion: Not to be outshined by more exotic ingredients, the common yellow onion is a wonderful source of prebiotic fiber to feed the healthy bacteria in your gut. It’s also been shown to reduce blood pressure and bad cholesterol.
Garlic: You can smell the benefits on this one! Societies around the globe have been using garlic medicinally for ages, and for good reason. Much like the onion, it lowers blood pressure, is packed with nutrients, and some studies show it can even prevent and lessen symptoms of the common cold!
Red Bell Pepper: A great source of fiber, these colorful fruits are often mistaken for vegetables. They’re high in antioxidants to keep you looking and feeling young, covering all ABC vitamins plus vitamin E. They also have a special dose of capsanthin, the potent antioxidant that makes them red.
And if you’re making homemade teriyaki sauce, you’ll be including some form of ginger (whether fresh or ground). Ginger is such an amazing plant, it deserves a shout-out.
Ginger: A superstar at moving along digestion, ginger helps with nausea, constipation, heartburn and emptying the stomach in general. It is studied and used medicinally for its loads of health benefits from being very anti-inflammatory to reducing blood sugar, heart disease and cancer risk.
How To Make Tofu and Broccoli Stir Fry
Making this tofu and broccoli stir fry is pretty darn easy. Chop up your tofu and veggies, add to a hot pan with oil, and throw on some sauce at the end. Of course, follow the recipe below for a little more detail, but you get the idea—anyone can do it!
Need A Side For Your Stir Fry?
Rice is the classic choice for good reason! It's fast, delicious and it's subtle flavor provides a wonderful backdrop for all the yummy flavors of a stir fry.
Bonus: rice is (almost) always kid-friendly!
Craving A Healthy Vegan Dessert?
The lightness of this tofu broccoli stiry fry leaves plenty of room for something sweet. A banana date smoothie is a satisfying and truly delectable choice.
Maybe a little unconventional, but just think of it as a milkshake.
This delicious tofu stir fry with broccoli makes eating healthy quick, easy and enjoyable any night of the week.
- 1 tbsp Coconut Oil
- 1 Medium Yellow Onion
- 1 Red Bell Pepper
- 2 clove Garlic
- 1 Head Broccoli
- 1 Package Extra Firm Tofu
- 1/4 cup Water
- 1/2 cup Liquid Aminos (You can use tamari, but then skip the 1/4 cup water and just add water until desired saltiness (or lack thereof) is achieved.)
- 1 1/2 tsp Ground Ginger
- 1/4 cup Brown Sugar
- 1 tbsp Honey
- 1 1/2 tbsp Cornstarch Mixed with 1/4 cup water separately
- Heat the oil in a pan over medium heat. While the oil is heating, dice onion and red pepper. Mince garlic.
Add onions and pepper to pan and saute 5-10 minutes, or until onion is soft and translucent. While the onions and pepper cook, cut broccoli into bite-sized pieces. Remove tofu from the package and slice into 3/4 inch - 1 inch blocks by cutting the whole block in half depth wise, then into squares width wise and length wise.
- When the onions and peppers are ready, add the garlic. Stir for 10 seconds just to release the garlic aroma, then add the broccoli and tofu. Cook for 10-15 minutes.
- While stir fry is cooking, add all sauce ingredients to a small saucepan on medium heat. Stir until sauce reaches desired consistency, about 5 minutes.
- When the stir fry is ready, add in the teriyaki sauce and mix until hot. Serve immediately.
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