Tofu & Broccoli Stir-Fry

Name: Tofu & Broccoli Stir-Fry
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Cuisine: East Asian
Ingredients: 14 ounce extra-firm tofu (pressed, cubed); 1 tablespoon sesame oil; 12 ounce frozen broccoli florets; 1 teaspoon fresh ginger (minced); 2 clove garlic (minced); 0.25 cup low-sodium soy sauce; 2 tablespoon maple syrup; 1 tablespoon cornstarch; 0.25 cup water; 2 cup instant brown rice (uncooked); 0.5 teaspoon salt; 0.25 teaspoon black pepper (ground)

A quick and flavorful plant-based stir-fry featuring crispy tofu and tender broccoli florets, tossed in a savory ginger-garlic sauce and served over instant brown rice.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 4
Cuisine: East Asian
Difficulty: Easy
Cost: $2.36/serving

Dietary

Vegan
Dairy-Free
Vegetarian
Nut-Free
Egg-Free
Pescatarian
High-Protein

Ingredients

14 ounce extra-firm tofu (pressed, cubed)
1 tablespoon sesame oil
12 ounce frozen broccoli florets
1 teaspoon fresh ginger (minced)
2 clove garlic (minced)
0.25 cup low-sodium soy sauce
2 tablespoon maple syrup
1 tablespoon cornstarch
0.25 cup water
2 cup instant brown rice (uncooked)
0.5 teaspoon salt
0.25 teaspoon black pepper (ground)

Instructions

Cook the instant brown rice according to package directions. Keep warm.
In a small bowl, whisk together the low-sodium soy sauce, maple syrup, cornstarch, and water. Set aside.
Heat sesame oil in a large skillet or wok over medium-high heat. Add cubed extra-firm tofu and cook, stirring occasionally, until golden brown and crispy, about 5-7 minutes. Season with 1/4 teaspoon salt and 1/8 teaspoon black pepper. Remove tofu from skillet and set aside.
Add frozen broccoli florets to the same skillet (add a splash of water if needed to help steam). Cook for 3-5 minutes, until tender-crisp.
Push broccoli to one side, then add minced fresh ginger and minced garlic to the other side of the skillet. Sauté for 1 minute until fragrant.
Pour the prepared sauce into the skillet and bring to a simmer, stirring constantly, until thickened, about 1-2 minutes.
Return the cooked tofu to the skillet and toss to coat everything evenly with the sauce. Season with remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper. Serve immediately over the warm instant brown rice.

Notes

Ensure tofu is well-pressed for the crispiest results. Adjust the amount of maple syrup to your sweetness preference.

Nutrition (per serving)

Calories: 400
Protein: 24.5 g
Carbohydrates: 44 g
Fat: 15 g
Fiber: 6.5 g
Sodium: 750 mg
Saturated Fat: 2 g
Sugar: 12 g