Tofu and Broccoli Stir Fry (With Quick Homemade Teriyaki)
Nothing says weeknight dinner quite like a tofu and broccoli stir fry. It’s quick, it’s easy, it’s 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 the combination of tofu and broccoli.
If you love cooking with tofu, check out my all-time favorite tofu recipe, this peanut noodle salad with easy tofu.
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 (or any other grain), 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).
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!
We love a hearty entree around here! If you’re looking for more main dish ideas, try these:
- Roasted Leg of Lamb and Potatoes
- Peanut Noodle Salad with Tofu
- Chickpea Buddha Bowl
- Denningvleis (Sweet and Sour Lamb)
- Mediterranean Chickpea Salad
Need A Side For Your Stir Fry?
This cilantro lime rice is a fun way to mix up your stir fry side! 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!
Tofu and Broccoli Stir Fry (With Teriyaki)
Ingredients
Stir Fry
- 1 tbsp Coconut Oil
- 1 Medium Yellow Onion
- 1 Red Bell Pepper
- 2 clove Garlic
- 1 Head Broccoli
- 1 Package Extra Firm Tofu
Homemade Teriyaki Sauce
- 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
Instructions
- 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.
Thank you Taryn for this awesome recipe. I usually sub sugar for maple syrup (I am Canadian) so what do you expect?
You could definitely use maple syrup here if you prefer. I love the taste of brown sugar, even if just a little of it. I did actually try with brown sugar and maple syrup (instead of honey) and at first I though the syrup ruined it but then by the end of cooking time it tasted pretty good!
Wonderful info about tofu and broccoli stir fry. I’d leave out the sugar and honey and use only 1 teaspoon of Maple Syrup. My experience and the pros advise if broccoli is fresh it only needs 5 minutes cook time. After that, broccoli becomes bitter. At SSPS#302. My shares are 62, 64, 67, 71. Thanks for co-hosting.
Thank you! I may tend to like my broccoli pretty well done but I’ll pay extra attention next time for bitterness! The sauce is on the sweeter side, I really do love brown sugar though. Honey or maple syrup work fine. Can’t wait to see your posts again!