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Broccoli Tofu Stir Fry

Broccoli Tofu Stir Fry: Quick, Flavorful, and Veggie-Packed

A quick and nutritious Broccoli Tofu Stir Fry packed with vibrant veggies and high protein, perfect for busy weeknights.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Stir Fry
  • 1 block Marinated Tofu Pieces Use firm or extra-firm tofu.
  • 1 head Broccoli Can substitute with green beans or snow peas.
  • 8 oz Closed-Cup Mushrooms Can use shiitake or portobello mushrooms.
  • 2 cups Fresh Baby Spinach Kale works well too.
  • 3 stalks Spring Onions Substitute with regular onions if needed.
For Serving
  • 2 cups Rice Basmati or jasmine recommended; quinoa is gluten-free.
  • 2 tablespoons Vegetable Oil Replace with sesame oil for added flavor.
For the Sauce
  • 2 tablespoons Light Soy Sauce Tamari can be used for gluten-free.
  • 1 tablespoon Dark Soy Sauce Use extra light soy sauce if unavailable.
  • 1 tablespoon Rice Vinegar Apple cider vinegar is a substitute.
For Flavor Enhancements
  • 3 cloves Garlic Fresh garlic preferred.
  • 1 inch Fresh Ginger Root Ground ginger can be used in a pinch.
  • 1 tablespoon Sesame Oil Can be omitted if desired.

Equipment

  • wok
  • Medium Saucepan
  • small bowl

Method
 

Step‑by‑Step Instructions
  1. Rinse rice under cold water until clear. Cook in medium saucepan with 1.5 times water and a pinch of salt for 15 minutes.
  2. Heat vegetable oil in a wok, add garlic, ginger, and spring onions. Stir-fry for 30 seconds until fragrant.
  3. Add mushrooms and broccoli, stir-fry for about 5 minutes until broccoli is bright green and tender.
  4. Mix soy sauces and sesame oil in a bowl, then drizzle over vegetables, cooking for another minute.
  5. Fold in marinated tofu and cook for an additional 2-3 minutes until heated through.
  6. Serve over rice, garnishing with spring onions if desired.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 40gProtein: 20gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gSodium: 600mgPotassium: 500mgFiber: 6gSugar: 3gVitamin A: 500IUVitamin C: 60mgCalcium: 200mgIron: 3mg

Notes

Press marinated tofu gently before cooking for firmness. Cut veg uniformly for even cooking. Stir-fry on high heat for best texture.

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