Healthy Dinner Broccoli Tofu Stir Fry

Name: Healthy Dinner Broccoli Tofu Stir Fry
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4.0
Ingredients: 1 block firm tofu, pressed and cubed; 2 cups broccoli florets; 1 red bell pepper, sliced; 2 cloves garlic, minced; 1 tablespoon ginger, grated; 3 tablespoons soy sauce; 1 tablespoon sesame oil; 1 tablespoon olive oil; Salt and pepper, to taste; Cooked brown rice, for serving

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When I first attempted this Healthy Dinner Broccoli Tofu Stir Fry, I was pleasantly surprised by how vibrant and delicious it turned out. Each bite bursts with flavor from the fresh vegetables and expertly cooked tofu. The best part is that it’s not only quick to whip up but also loaded with nutrients that make for a satisfying meal. I’ve made this several times, tweaking the ingredients each time to match what I have on hand, yet it’s always a hit at the dinner table.

Created by

India Rutherford

Last updated on 2026-01-11T16:24:47.380Z

Trying to create a healthy meal that still satisfies began when I made this Broccoli Tofu Stir Fry. I loved how the broccoli adds a crunch, while the tofu soaks up all the flavors of the soy sauce and garlic.

One particular tip I found helpful is to press the tofu beforehand, allowing it to absorb the marinade better, which results in a more flavorful dish. I enjoy serving it over brown rice to add some wholesome grains to the meal.

        Why You Will Love This Recipe
        Nutritious ingredients that keep you energized
Flavorful sauce that enhances the natural taste of the vegetables
Quick and easy meal perfect for busy weeknights

      

Cooking Tofu to Perfection

Achieving perfectly golden and crisp tofu is a vital step in this stir fry. When sautéing the tofu, ensure that your oil is hot enough—this prevents the tofu from becoming soggy. I recommend testing with a small piece; if it sizzles upon contact, you’re good to go. Aim for about 8 minutes total cooking time, turning the cubes regularly to get that appealing golden-brown color on all sides.

Additionally, pressing the tofu before cooking is crucial. This step removes excess moisture, enabling the tofu to absorb more flavor from the soy sauce later. If you find yourself short on time, you can use extra-firm tofu as it holds its shape well, but still be sure to press it for at least 15-20 minutes before cubing.

Mastering the Stir-Fry Technique

Stir-frying is all about the right heat level and timing. For this dish, medium-high heat is ideal; it allows the vegetables to retain their crunch while cooking through. Keep an eye on the broccoli; you want it tender yet still vibrant. A great indicator is when the florets turn bright green and are tender when pierced with a fork, typically about 5-7 minutes of cooking time.

Incorporating the ginger and garlic effectively enhances the overall flavor profile. Sauté these aromatic ingredients before adding the broccoli and bell pepper to impart a fragrant base. Be careful not to burn the garlic; it should only cook for about a minute until fragrant, as burnt garlic can introduce an unpleasant bitterness to the dish.

Serving Suggestions and Variations

While serving this Healthy Dinner Broccoli Tofu Stir Fry over cooked brown rice is a great option, consider experimenting with other bases like quinoa or cauliflower rice for a lower-carb option. I enjoy adding a sprinkle of sesame seeds or chopped green onions on top just before serving for an extra burst of flavor and visual appeal.

For added variety, feel free to mix in other vegetables like snap peas, carrots, or mushrooms, depending on what you have at home. Just adjust the cooking times accordingly; for example, carrots might need a few extra minutes to become tender. You could also add a handful of spinach towards the end for a nutrient boost and a pop of color!

Ingredients

Gather the following ingredients for a delightful stir fry:

Ingredients

1 block firm tofu, pressed and cubed
2 cups broccoli florets
1 red bell pepper, sliced
2 cloves garlic, minced
1 tablespoon ginger, grated
3 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
Salt and pepper, to taste
Cooked brown rice, for serving

This combination of ingredients creates a delicious and healthy meal.

Instructions

Follow these steps to prepare your stir fry:

Sauté the tofu

In a large pan, heat 1 tablespoon of olive oil over medium heat. Add the cubed tofu and cook until golden brown on all sides, about 8 minutes. Remove from the pan and set aside.

Stir-fry the veggies

In the same pan, add the sesame oil, garlic, and ginger. Sauté for 1 minute before adding the broccoli and bell pepper. Stir-fry for about 5-7 minutes, until the broccoli is tender yet crisp.

Combine everything

Return the tofu to the pan and add the soy sauce, stirring everything together. Cook for an additional 2-3 minutes to heat through. Season with salt and pepper to taste.

Serve the stir fry over a bed of cooked brown rice for a complete meal.

Pro Tips

For added flavor, consider garnishing with sesame seeds or chopped scallions before serving.

Storing Leftovers

If you find yourself with leftovers, store the stir fry in an airtight container in the refrigerator for up to 3 days. The tofu will soften slightly, but the flavors will continue to meld, making for a delicious next-day meal. Just remember to reheat gently in a skillet over medium heat to maintain its texture—no one enjoys chewy stir-fry!

Alternatively, for longer storage, consider freezing portions of the stir fry. Transfer to freezer-safe bags or containers, keeping in mind that the tofu may lose some texture during the freezing process. To reheat, thaw overnight in the fridge and warm in a skillet. Adding a splash of soy sauce or sesame oil while reheating can help restore some moisture and flavor.

Troubleshooting Common Issues

One common issue when stir-frying is that vegetables can get soggy if overcrowded in the pan. To avoid this, stir-fry in batches if you’re doubling the recipe. This ensures all ingredients get enough heat and are cooked evenly without steaming each other. Keep the pan moving to maintain a high heat throughout the process.

Additionally, if your sauce seems too thin after adding the soy sauce, you can thicken it by creating a slurry. Mix a teaspoon of cornstarch with a tablespoon of cold water until smooth, then stir it into the pan during the last couple of minutes of cooking. This will give you that glossy finish and a bit more body to the sauce!

Questions About Recipes

→ Can I use other vegetables?

Absolutely! Feel free to include bell peppers, snap peas, or carrots to suit your taste.

→ Is this recipe vegan?

Yes, this dish is completely plant-based and suitable for vegans.

→ Can I make this ahead of time?

Yes, you can prepare the tofu and chop the vegetables ahead of time for a quick weeknight meal.

→ What can I substitute for soy sauce?

You can use tamari, coconut aminos, or liquid aminos for gluten-free options.