Tofu And Broccoli Stir Fry

There are many misunderstandings about eating healthy. Some people believe that incorporating veggies into your diet requires a significant investment. Others believe that the most healthy recipes are too hard to prepare fast. This Tofu and Broccoli Stir Fry can disprove those assumptions…

There are many misunderstandings about eating healthy. Some people believe that incorporating veggies into your diet requires a significant investment. Others believe that the most healthy recipes are too hard to prepare fast. This Tofu and Broccoli Stir Fry can disprove such theories because it is not only a quick 23-minute meal, but it also uses inexpensive ingredients!

This dish is simple enough to appeal to beginning cooks. As previously said, the tasks will be quick and simple to accomplish. More importantly, this dish provides a wide range of nutrients. Broccoli alone contains vitamin C, K, iron, and fiber. It is also beneficial for regulating blood sugar and reducing inflammation. Our other key ingredient, tofu, is high in protein and helps keep you energized.

I hope this has convinced you to try the Tofu and Broccoli Stir Fry. Let’s make this together!

How to Make Tofu and Broccoli Stir Fry

1. Cooking the tofu

Heat a pan, then add 4 teaspoons of cooking oil. Once the oil is hot, add 8 oz. of extra firm tofu, chopped into ½ inch pieces. Fry both sides of the sliced tofu for 8 to 10 minutes, or until it is lovely and crunchy. After that, you may transfer the tofu to a container and let it cool. Then cut them up into smaller rectangular pieces.

2. Preparing the garlic, ginger and onion

Grab a clean frying pan and pour in the remaining oil. That would be approximately 2 tablespoons. Then let it heat up. When it does, add 1 teaspoon minced garlic, 1 teaspoon minced ginger, and 1 medium sliced onion. Sauté them together.

3. Working the tofu and broccoli into the dish

Now we may place our previously fried tofu in the pan. Pour in 2 tablespoons oyster sauce and stir to combine. Let’s add 3 cups of sliced broccoli florets to the skillet and toss everything again. After that, simply continue heating the mixture for 5 to 8 minutes.

4. Sprinkling in salt and pepper

We’re almost there! Just add some salt and pepper with the amount depending on your desire. Then move your Tofu and Broccoli Stir Fry to a platter, and serve with some steaming hot rice!

Had pleasure working with the versatile and delicious product that is tofu? You’ve got so much more recipes to explore that contain this wonderful protein. Here are a couple of my recommendations!

More Tofu Dishes to Try

Tofu

Tokwat Baboy

If you’re new to Filipino food, this is a dish you must try for yourself. Tokwat Baboy is a classic and a personal favorite among many Pinoys. You’ll notice a lot of sourness from our white vinegar, as well as rich saltiness from soy sauce, peppercorn, and other wonderful flavors. However, be aware that this is a time-consuming process to reproduce. Tenderizing the pork belly and pig ears takes up a significant amount of time. But we really want the texture to be ideal for this, so I recommend letting it simmer for a full hour.

Sizzling Tofu Sisig

You can really make another classic Filipino meal with tofu. This Sizzling Tofu Sisig is an excellent dish to try, owing to its higher nutritional value and satisfying nature. However, exactly like the original, it should be meaty, crispy, and satisfyingly salty. And the best part? This sisig recipe will take you less than half an hour to prepare!

Ginataang Talong With Malunggay And Tofu

Tofu, like a wide range of ingredients, tastes great with creamy coconut milk. Add some eggplant and malunggay leaves for texture, and you’ve got a very substantial meal. Ginataang Talong with Malunggay & Tofu is both healthful and delicious, leaving you wanting more. This dish yields three servings, making it ideal for lunch with a small party. However, if you are entertaining more people for a nourishing, warm lunch, you can modify the ingredients accordingly. Another perk is that it only takes around 35 minutes to prepare.

What are your opinions on the Tofu and Broccoli Stir-Fry? You can leave feedback and questions in the comments area below! I will get to them as soon as possible.

Ingredients

  • 8 oz. extra firm tofu sliced in 1/2 inch thick pieces
  • 3 cups sliced broccoli florets
  • 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

Instructions

  • Heat a pan and then pour-in 4 tablespoons of cooking oil.
  • When the oil becomes hot, fry both sides of the sliced tofu until the texture becomes crisp (about 8 to 10 minutes per side)
  • Remove the tofu from the pan and let cool. Slice into smaller rectangular pieces. Set aside.
  • On a clean frying pan, heat the remaining oil.
  • Sauté the garlic, ginger, and onion
  • Add the fried tofu slices along with the oyster sauce. Stir.
  • Put-in the broccoli florets. Stir and then cook for 5 to 8 minutes.
  • Add salt and pepper to taste.
  • Transfer to serving plate.
  • Serve with rice. Share and enjoy!

Nutrition Information

Serving: 3g Calories: 263kcal (13%) Carbohydrates: 11g (4%) Protein: 7g (14%) Fat: 22g (34%) Saturated Fat: 2g (10%) Polyunsaturated Fat: 7g Monounsaturated Fat: 14g Trans Fat: 0.1g Sodium: 315mg (13%) Potassium: 395mg (11%) Fiber: 3g (12%) Sugar: 4g (4%) Vitamin A: 2959IU (59%) Vitamin C: 62mg (75%) Calcium: 64mg (6%) Iron: 1mg (6%)

FAQ

Tofu

What is Tofu and Broccoli Stir Fry?

Tofu and Broccoli Stir Fry is a vegetarian dish that combines tofu, broccoli, and other vegetables in a flavorful stir-fry sauce. It’s a quick and healthy meal that showcases the versatility of tofu and the crisp freshness of broccoli.

How do I prepare Tofu for stir-frying?

To prepare tofu for stir-frying, press the tofu to remove excess moisture, cut it into cubes, and marinate it in a flavorful sauce for about 15-30 minutes. Pan-fry or bake the tofu until it becomes golden brown and has a slightly crispy texture.

What vegetables can I add to Tofu and Broccoli Stir Fry?

Besides broccoli, common vegetables include bell peppers, carrots, snap peas, mushrooms, or any other vegetables of your choice. The combination adds color, texture, and nutritional variety to the stir fry.

What kind of sauce is used in Tofu and Broccoli Stir Fry?

The sauce for Tofu and Broccoli Stir Fry often includes a mix of soy sauce, ginger, garlic, sesame oil, and sometimes a sweetener like honey or brown sugar. You can adjust the proportions to suit your taste preferences, creating a balance of savory and slightly sweet flavors.

Can I use frozen broccoli for this dish?

Yes, you can use frozen broccoli in Tofu and Broccoli Stir Fry. However, it’s essential to thaw and drain the frozen broccoli before cooking to prevent excess water from affecting the stir-fry’s texture. Fresh broccoli is also a great option if available.

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