Tofu and Broccoli Stir Fry is a delightful dish that combines the goodness of fresh vegetables and protein-rich tofu. This simple yet flavorful recipe is perfect for any time of day and can easily become a favorite in your household. Tofu is not only an excellent source of plant-based protein, but it also absorbs flavors beautifully, making it the ideal ingredient for a quick stir-fry. Paired with the crunchy texture of broccoli and the aromatic essence of garlic and ginger, this dish is sure to impress everyone at your dining table.
Why We Love This Tofu and Broccoli Stir Fry Recipe
There are plenty of reasons to fall in love with this Tofu and Broccoli Stir Fry recipe. First, it showcases the versatility of tofu, a staple in vegetarian and vegan diets. The firm variety of tofu holds up well during cooking, providing a satisfying bite while soaking in the savory flavors of the sauces and spices you use. Combined with fresh broccoli and optional carrots, you get a beautiful assortment of nutrients, vitamins, and minerals.
Another reason this dish is outstanding is its adaptability. You can customize it based on your personal preferences or whatever ingredients you have on hand. It is also a fantastic way to clean out your fridge! With just a few basic ingredients, you’ll have a wholesome meal that’s ready in about 30 minutes. Moreover, you can serve it over rice or quinoa to complete your meal, making it a great option for busy weeknights. Plus, it offers a delightful blend of taste and textures that keeps your palate engaged and satisfied.
Ingredients about Tofu and Broccoli Stir Fry
To prepare this rich and colorful stir fry, you’ll need some easily accessible ingredients. Here’s what you’ll need:
- 8 oz. extra firm tofu, sliced into 1/2 inch thick pieces
- 3 cups broccoli florets, sliced
- 1 carrot, sliced diagonally (optional)
- 1 medium onion, sliced
- 1 teaspoon minced garlic
- 1 teaspoon minced ginger
- 2 tablespoons oyster sauce
- 6 tablespoons cooking oil
- Salt and pepper to taste
These ingredients provide a delicious balance of flavors and textures. The extra firm tofu adds a hearty element, while the vegetables contribute freshness and crunch. The garlic and ginger provide warmth and depth, making this dish irresistible.
How to Make Tofu and Broccoli Stir Fry Directions
Making Tofu and Broccoli Stir Fry is straightforward and only requires a few steps. Start by preparing your ingredients, as this will help you create a smooth cooking experience.
- Take a pan and add 4 tablespoons of cooking oil over medium heat. Allow the oil to heat up until shimmering.
- Carefully place the sliced tofu in the hot oil, ensuring not to overcrowd the pan. Fry the tofu on both sides until golden brown and slightly crispy, taking about 8 to 10 minutes for each side. Once browned, remove the tofu from the pan and let it cool on a plate.
- After the tofu has cooled a bit, slice the pieces into smaller rectangular shapes and set them aside for later.
- In a clean frying pan, heat the remaining 2 tablespoons of cooking oil.
- Add the minced garlic, minced ginger, and sliced onion to the pan. Sauté these aromatics for about 2 minutes or until the onion becomes translucent and fragrant.
- Next, incorporate the fried tofu back into the pan along with the oyster sauce. Gently stir everything together, allowing the tofu to soak up those rich flavors.
- At this point, toss in the broccoli florets (and carrots if you are using them) and mix them well into the stir-fry.
- Cover the pan and let the mixture cook for an additional 5 to 8 minutes. You want the broccoli to be tender yet still bright green, maintaining some crunch.
- Finally, season the dish with salt and pepper to your taste.
- Once everything is well combined and cooked through, plate your delicious Tofu and Broccoli Stir Fry.
This simple method allows the rich flavors to meld together beautifully, creating a dish that is satisfying and wholesome.
How to Serve Tofu and Broccoli Stir Fry
Serving your Tofu and Broccoli Stir Fry is both simple and rewarding. For a complete meal, consider preparing some steaming white rice or brown rice to accompany your stir fry. The fluffy rice acts as a great base, soaking up the delicious sauce from the stir fry.
To serve, place a portion of the rice on one side of the plate. Then, generously spoon the Tofu and Broccoli Stir Fry next to it, ensuring you showcase all the vibrant colors. You can even garnish the dish with sesame seeds or sliced scallions for an extra pop of flavor and presentation.
This dish is not only beautiful but also hearty and nutritious. You might serve this stir fry as a standalone dinner or as part of a larger banquet of Asian-inspired dishes. Whatever the occasion, it is sure to please your guests or family.
Expert Tips: Tofu and Broccoli Stir Fry
To create the perfect Tofu and Broccoli Stir Fry, keep these expert tips in mind:
- Press Your Tofu: To achieve that crisp texture, consider pressing your tofu before cooking. Place the tofu between two plates with a weight on top for at least 30 minutes to remove excess moisture.
- Use Fresh Ingredients: Opt for fresh vegetables for the best flavor and nutrition. When in season, try using organic produce to boost the health benefits.
- Experiment with Sauces: Instead of just oyster sauce, you can mix in soy sauce, teriyaki sauce, or even a splash of sesame oil to elevate the dish even further.
- Add More Vegetables: This recipe is a great opportunity to include other vegetables you enjoy, such as bell peppers, snap peas, or mushrooms. Each adds unique flavors and nutrients.
- Adjust the Spice: If you enjoy a little heat, consider sprinkling some red pepper flakes or adding a splash of hot sauce to give your stir fry an extra kick.
These tips will help transform your dish into something extraordinary, full of flavor and nutrition that everyone will love.
How to Store Tofu and Broccoli Stir Fry
If you have leftovers or want to prepare your stir fry in advance, storing it correctly is key to maintaining freshness. Allow your Tofu and Broccoli Stir Fry to cool down before transferring it to an airtight container. You can store it in the refrigerator for up to 3-4 days.
When you’re ready to enjoy your leftovers, reheat in a pan over low-medium heat. If the stir fry seems dry, add a splash of water or broth while reheating to bring back moisture. Avoid reheating in the microwave for extended periods as it may lead to a mushy texture.
It’s also worth noting that, while the dish can be stored after cooking, fresh is always best. The short cooking time helps preserve the flavor and texture of the ingredients, delivering the ultimate dining experience.
Variation of Tofu and Broccoli Stir Fry
While the basic Tofu and Broccoli Stir Fry is already delicious, you can easily customize it to suit your taste or dietary needs. Here are some variations to consider:
- Asian Greens: Swap out the broccoli for other greens such as bok choy or kale to explore different flavors and textures.
- Protein Additions: If you’re looking to add more protein, consider tossing in some cooked edamame or chickpeas. Not only will you enhance the nutritional profile, but it also makes for a heartier meal.
- Nutty Twist: For a delightful crunch, sprinkle some toasted almond slivers or cashews on top before serving. This adds an appealing contrast to the softer textures of the tofu and broccoli.
- Spice it Up: Prefer a spicier dish? You can add diced jalapeños or Sriracha sauce for a fiery flavor.
These variations not only keep your meals interesting but also allow you to explore culinary creativity while still enjoying this healthy dish.
FAQ about Tofu and Broccoli Stir Fry
Is Tofu and Broccoli Stir Fry healthy? Absolutely! This dish is packed with nutrients, including protein from tofu and vitamins from fresh vegetables, making it a healthy choice for any meal.
Can I use frozen broccoli for this stir fry? While fresh broccoli is recommended for the best texture and taste, you can use frozen broccoli in a pinch. Just be sure to adjust the cooking time, as frozen vegetables often release more moisture.
What can I serve with Tofu and Broccoli Stir Fry? You can serve this dish with rice, quinoa, or even noodles for a well-rounded meal. It also pairs well with spring rolls or a side salad.
Is this recipe suitable for vegans? Yes! Tofu and Broccoli Stir Fry is entirely plant-based when prepared with vegan sauces, such as soy sauce instead of oyster sauce.
How can I make this dish gluten-free? To make the stir fry gluten-free, use gluten-free soy sauce or tamari in place of regular soy sauce to avoid gluten.
Tofu and Broccoli Stir Fry
Ingredients
For the Stir Fry
- 8 oz extra firm tofu, sliced into 1/2 inch thick pieces Press tofu for best texture.
- 3 cups broccoli florets, sliced
- 1 carrot, sliced diagonally (optional) Add for color and sweetness.
- 1 medium onion, sliced
- 1 teaspoon minced garlic
- 1 teaspoon minced ginger
- 2 tablespoons oyster sauce Replace with vegan sauce if required.
- 6 tablespoons cooking oil For frying.
- to taste Salt and pepper Adjust seasoning as per taste.
Instructions
Preparation
- Prepare all ingredients to ensure a smooth cooking process.
- Heat 4 tablespoons of oil in a pan over medium heat until shimmering.
- Carefully add sliced tofu to the hot oil and fry for 8-10 minutes on each side until golden brown. Remove and set aside.
- Slice the browned tofu into smaller rectangular shapes.
Cooking
- In a clean frying pan, heat the remaining 2 tablespoons of oil.
- Add minced garlic, ginger, and sliced onion. Sauté for about 2 minutes until fragrant.
- Incorporate the fried tofu and oyster sauce, stirring gently to combine.
- Add broccoli florets and optional carrots. Stir to mix well.
- Cover and cook for an additional 5-8 minutes until broccoli is tender but still bright green.
- Season with salt and pepper. Serve hot.
Send me this recipe!
Just enter your email below and get it sent straight to your inbox!