Tuesday, May 17, 2022
HomeHealthy FoodBroccoli Tofu Stir Fry {Straightforward and Wholesome!} – WellPlated.com

Broccoli Tofu Stir Fry {Straightforward and Wholesome!} – WellPlated.com


This mild and energetic Broccoli Tofu Stir Fry is simple to whip up on a whim. Crispy seared tofu and verdant inexperienced broccoli tossed in a zingy ginger sauce, it’s a tasty alternative once you desire a change of tempo from the same old, with out having to make an additional journey to the grocery retailer.

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Tofu and I’ve come an extended, great distance.

Or ought to I say—I have come a great distance, after studying easy methods to correctly cook dinner tofu.

Tofu has lots going for it.

  • It’s an exceptional supply of plant-based protein. Tofu accommodates all the mandatory amino acids to your physique.
  • It’s cheap, particularly in comparison with meat.
  • It has an extended shelf life. Maintain a package deal in your fridge or freezer, and you’ll pull collectively a nutritious dinner on demand.
Easy broccoli tofu stir fry over rice in a bowl

Tofu can be bland, mushy, and usually dwell as much as its ailing reputation as being a flavorless blob to be both prevented or endured just for the sake of being wholesome.

NOT SO with this broccoli tofu stir fry!

Cooked correctly, tofu turns into crispy outdoors, chewy and “meaty” inside, and acts like a sponge, ingesting up the entire yummy flavors within the recipe.

Tip!

For the total lo-down on making a stellar stir fry with tofu, try my gold-standard Tofu Stir Fry, and this put up on Crispy Tofu.

Broccoli tofu stir fry with green onions

We’re waking as much as a brand new season, and this wholesome broccoli tofu stir fry is simply the meal for the second.

  • The recipe begins with core Asian pantry staples, like hoisin and soy sauce (preserve this ingredient readily available, and dinner like Home made Fried Rice is simply quarter-hour away).
  • Then, for an brisk spring twist, it ups the ginger to present the sauce a burst of freshness that brings the tofu and greens to life.

5 Star Assessment

“I like a easy stir fry with few elements and main taste!”

— Georgia —

How you can Make Broccoli Tofu Stir Fry

Broccoli is an particularly good vegetable for stir fries, as a result of it shortly cooks to a pleasing crisp-tender texture, and its florets do a wonderful job trapping the delicious stir fry sauce.

Therefore the recognition of broccoli-based stir fries like Crockpot Beef and Broccoli and Wholesome Beef and Broccoli.

That stated, you may completely make this stir fry utilizing any mixture of veggies (tofu broccoli mushroom stir fry and tofu broccoli carrot stir fry are two favorites).

Or, for a good quicker dinner, use a bag of blended frozen stir fry greens.


The Elements

  • Tofu. Don’t let prior expertise scare you off! On this recipe, the tofu is delightfully crispy, tender, and bursting with taste from the sauce.
  • Cornstarch. Helps create a crust-like exterior on the tofu and thickens the sauce.
  • Soy Sauce. For that beloved, umami bomb of taste.
  • Hoisin. A thick and luscious mix of salty and candy flavors that helps create the right sauce. Making tofu broccoli stir fry with hoisin offers you huge taste bang in a single ingredient.
  • Ginger. A key taste ingredient for our sauce. It provides zip and heat.
  • Rice Vinegar. Provides a contact of acidity and sweetness.
  • Sesame Oil. Nutty and scrumptious in Asian recipes like this one.
  • Broccoli. Crisp-tender broccoli pairs exceptionally effectively with the tofu and sauce. Plus, it’s full of antioxidants and nutritional vitamins (like vitamin C).
  • Sesame Seeds. A closing addition that brings a touch of nuttiness and enhances presentation.

Tip!

For a broccoli tofu stir fry with an Indian twist, attempt including broccoli to this Tofu Curry.

The Instructions

  1. Drain, dry, and lower the tofu.
Tofu coated in a cornstarch mixture
  1. Toss the tofu cubes with cornstarch.
A sauce being whisked in a measuring cup
  1. Whisk the sauce elements collectively.
A green vegetable in a wok
  1. Cook dinner the broccoli in a skillet with oil, salt, and pepper. Take away it to a plate.
Cubes of tofu in a wok
  1. Cook dinner the tofu in the identical skillet with oil.
Broccoli and cubes of tofu in a wok
  1. Stir the broccoli and sauce into the tofu. Add the sesame oil and inexperienced onion. Prime with sesame seeds. DIG IN!
Healthy broccoli tofu stir fry in a wok

Storage Suggestions

  • To Retailer. Refrigerate leftovers in an hermetic storage container for as much as 4 days.
  • To Reheat. Gently reheat the stir fry in a big skillet on the stovetop over medium-low warmth or within the microwave.
  • To Freeze. Freeze leftovers in an hermetic, freezer-safe storage container for as much as 3 months. Let thaw in a single day within the fridge earlier than reheating.

Meal Prep Tip

As much as 1 day prematurely, lower the broccoli. Refrigerate it till you’re prepared to complete the recipe.

Leftover Concepts

Wrap leftover stir fry into lettuce leaves for a spin on my tofu Lettuce Wraps.

What to Serve with Broccoli Tofu Stir Fry

Serve broccoli tofu stir fry with noodles or steamed brown rice, and you’ve got a wholesome important dish that’s prepared in a snap. Or, attempt considered one of these stellar sides:

A bowl with rice and broccoli tofu stir fry

Really helpful Instruments to Make this Recipe

Non-Stick Wok

This high-quality wok is made of industrial quality supplies, can go within the oven, and comes with its personal lid.

A wok with tofu, broccoli, and green onions

Did you make this recipe?

Let me know what you thought!

Go away a ranking beneath within the feedback and let me understand how you favored the recipe.

Whether or not you’re searching for meatless meal inspiration, meal-prep-friendly recipes that style nice leftover, or it’s 6 o’clock and also you want dinner NOW, I hope this broccoli tofu stir fry hits the spot for you, the best way it does for us.

Often Requested Questions

Is that this a Vegan Broccoli Tofu Stir Fry?

Sure, this recipe is vegan as written. Nonetheless, sure hoisin sauce manufacturers could include animal merchandise. If you wish to guarantee this recipe is vegan, examine the label of your hoisin sauce to make sure it’s vegan. You might additionally attempt making this as a broccoli tofu stir fry with peanut butter as an alternative. The peanut butter would alter the flavour of the recipe, however it could be delish!

Why Do I Want to make use of Further-Agency Tofu?

Further-firm tofu accommodates the least quantity of liquid, making it one of the best for stir fries. It’s going to yield crispy (not soggy) tofu. If you happen to completely can not discover extra-firm, you possibly can attempt swapping in agency tofu, although know that it’s going to crumble because it cooks.

  • 1 (12- to 14-ounce) block extra-firm tofu
  • 2 tablespoons (plus 1 teaspoon) cornstarch divided
  • 1/3 cup low sodium soy sauce
  • 1/4 cup water
  • 2 tablespoons hoisin
  • 1 1/2 tablespoons rice vinegar
  • 1 tablespoon minced garlic about 3 cloves
  • 1 tablespoon minced recent ginger
  • 3 tablespoons canola oil or grapeseed oil or one other impartial oil, divided, plus extra as wanted
  • 2 broccoli crowns lower into florets (about 5 to six cups)
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon floor black pepper
  • 2 teaspoons toasted sesame oil
  • 3 chopped inexperienced onions about 1/2 cup
  • 2 tablespoons toasted sesame seeds
  • Cooked brown rice or quinoa for serving

  • Drain the tofu and pat very dry with a paper towel, altering the towels a number of occasions as wanted. Press on the tofu a bit to squeeze some water out, however not so laborious you trigger it to crumble. Lower the block in half proper by way of the center (as should you had been slicing a burger bun), then lower into 1-inch cubes. Place on a big plate or a rimmed baking sheet and calmly pat dry as soon as extra.

  • Sprinkle the cubes slowly and evenly with 2 tablespoons of the cornstarch (I wish to scatter on 1/2 tablespoon at a time and toss the cubes midway by way of). Along with your fingers, gently toss to coat the tofu as evenly as you may.

  • In a small mixing bowl or liquid measuring cup, stir collectively the soy sauce, water, hoisin, rice vinegar, garlic, ginger, and remaining 1 teaspoon cornstarch.

  • In a big nonstick skillet or wok, warmth 1 tablespoon oil over medium-high. As soon as the oil is sizzling and shimmering, add the broccoli, salt, and pepper. Cook dinner, stirring often, till the broccoli is crisp-tender, about 5 minutes. Take away to a plate and put aside.

  • Add the two tablespoons remaining oil over medium-high. Add the tofu in a single layer and cook dinner, tossing each 3 or so minutes, till it’s golden on all sides. The tofu could stick collectively and a few bits would possibly crumble a bit. Use a sturdy spoon to interrupt caught items aside and don’t be concerned about any crumbles. They style additional scrumptious.

  • Return the broccoli to the pan and pour the sauce excessive. Stir to mix, then let cook dinner till the broccoli is heated by way of and the sauce has thickened a bit, about 1 minute. Stir within the sesame oil and inexperienced onion. Sprinkle with sesame seeds. Get pleasure from sizzling with rice.

  • TO STORE: Refrigerate leftovers in an hermetic storage container for as much as 4 days.
  • TO REHEAT: Gently reheat stir fry in a big skillet on the stovetop over medium-low warmth or within the microwave.
  • TO FREEZE: Freeze leftovers in an hermetic, freezer-safe storage container for as much as 3 months. Let thaw in a single day within the fridge earlier than reheating.

Serving: 1(of 4), with out riceEnergy: 324kcalCarbohydrates: 30gProtein: 18gFats: 18gSaturated Fats: 2gPolyunsaturated Fats: 6gMonounsaturated Fats: 9gTrans Fats: 1gLdl cholesterol: 1mgPotassium: 1237mgFiber: 9gSugar: 9gVitamin A: 1985IUVitamin C: 274mgCalcium: 229mgIron: 4mg

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