Best Tofu and Broccoli Stir Fry

Tofu and Broccoli Stir Fry

In the realm of quick, delicious, and health-conscious meals, a Tofu and Broccoli Stir Fry stands out as a true champion. This dish is an ideal solution for those hectic weeknights when you crave something nutritious without compromising on flavor. Packed with protein-rich tofu and vibrant broccoli, this stir fry is a delightful fusion of taste and wellness.

Ingredients

• 1 block (14 oz) firm tofu, drained and pressed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 tablespoons vegetable oil
• 3 cups broccoli florets
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 red bell pepper, sliced
• 2 tablespoons oyster sauce (optional for added flavor)
• 1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening)
• 1 tablespoon sesame seeds (for garnish)
• Salt and pepper to taste

Cooking Method

1. Prepare the Tofu: Cut the pressed tofu into bite-sized cubes. In a bowl, combine the tofu cubes with soy sauce and sesame oil, ensuring each piece is well-coated. Allow to marinate for at least 10 minutes.

2. Cook the Tofu: In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat. Add the marinated tofu and cook until each side is golden brown and crispy, about 6-8 minutes. Remove the tofu from the skillet and set aside.

3. Stir-Fry the Vegetables: In the same skillet, add the remaining tablespoon of vegetable oil. Add the garlic and ginger, sautéing for about 30 seconds until fragrant. Then, add the broccoli florets and red bell pepper slices. Stir-fry for 4-5 minutes until the vegetables are tender-crisp.

4. 

   Combine Everything: Return the tofu to the skillet with the vegetables. Add oyster sauce if using, and pour the cornstarch mixture over the stir fry. Toss everything together, cooking for an additional 1-2 minutes until the sauce thickens and coats the tofu and vegetables.

5. Season and Serve: Season with salt and pepper to taste. Garnish with sesame seeds before serving, and enjoy your savory creation!

Nutritious Value and Pairings

Tofu and broccoli together make a powerhouse of nutrients. Tofu is an excellent source of plant-based protein, providing all the essential amino acids your body needs. It is also rich in calcium, iron, and magnesium. Broccoli is a superfood packed with vitamins C and K, fiber, and folate, which makes this dish not only delicious but also exceptionally health-promoting.

For a complete meal, pair this stir fry with a side of steamed jasmine rice or quinoa for a wholesome grain addition. A refreshing cucumber salad with a tangy lime dressing makes a perfect light complement to the stir fry’s savory notes. As for drinks, consider serving a chilled green tea or a crisp sauvignon blanc, which can nicely balance the flavors of the dish.

With its blend of taste, nutrition, and simplicity, this Tofu and Broccoli Stir Fry is a dish that deserves a spot on your regular meal rotation. Enjoy experimenting with it and discovering your personal twist on this classic favorite!