Healthy Dinner Broccoli Tofu Stir Fry

Name: Healthy Dinner Broccoli Tofu Stir Fry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 block of firm tofu, cubed; 2 cups broccoli florets; 1 red bell pepper, sliced; 1 carrot, thinly sliced; 3 tablespoons soy sauce; 2 tablespoons olive oil; 2 cloves garlic, minced; 1 tablespoon fresh ginger, grated; 1 teaspoon sesame oil; Salt and pepper to taste

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I love whipping up this Healthy Dinner Broccoli Tofu Stir Fry on busy weeknights. It's a vibrant dish packed with nutrients and flavor that comes together in just 30 minutes. The combination of crisp broccoli and tender tofu, all tossed in a savory sauce, makes it a satisfying meal that's both hearty and wholesome. Plus, it’s an excellent way to use up any vegetables I have lying around, making it versatile for any pantry staples. You can easily adapt it to suit your taste preferences or dietary needs.

Created by

Briony Ashcroft

Last updated on 2026-01-11T16:01:34.935Z

When I first tried this Healthy Dinner Broccoli Tofu Stir Fry, I was amazed at how quickly such a delicious meal could come together. After experimenting with different sauces, I found that a simple mix of soy sauce, garlic, and ginger really lifts the dish to another level. The contrast between the crispy broccoli and soft tofu is truly delightful, making every bite a joy.

I also love how customizable this recipe is. Sometimes, I add bell peppers or snap peas, depending on what I have in my fridge. To ensure the tofu is perfectly crispy, I fry it separately before adding it to the stir fry, which makes all the difference!

        Why You'll Love This Recipe
        Packed with nutritious vegetables and protein-rich tofu
Quick and easy to prepare, perfect for weeknight dinners
Can be customized with your favorite veggies or sauces

      

Perfecting the Tofu

Tofu is a fantastic protein alternative, but its texture can be off-putting if not prepared properly. Pressing the tofu is essential; it eliminates excess moisture, enabling it to absorb flavors and achieve a delightful crispness when sautéed. I recommend using a tofu press or wrapping the block in a clean kitchen towel and weighting it down with a heavy skillet for about 15 minutes. This technique ensures you end up with tofu that’s not waterlogged and can develop a nice golden crust.

When sautéing the tofu, opt for medium-high heat and ensure your oil is hot enough before adding the cubes. This will help in achieving that crispy exterior that contrasts wonderfully with the softer interior. Keep an eye on the tofu; you'll want to give it a gentle shake occasionally to prevent sticking while allowing it to cook evenly to a lovely golden-brown hue on all sides.

Enhancing Flavor with Vegetables

The vegetables in this stir-fry not only contribute vital nutrients but also bring in diverse textures and flavors. Broccoli florets retain a lovely crunch when stir-fried correctly, and their bright green color indicates they’ve been cooked just enough to become tender but still crisp. Be sure to cut your broccoli into uniform pieces, ensuring they cook evenly alongside the bell peppers and carrots. This combination provides a vibrant dish that’s pleasing both to the eye and palate.

Feel free to get creative with additional vegetable options based on what you have on hand. Snap peas, zucchini, or even baby corn can be excellent additions. Just keep in mind that cooking times may vary, especially for faster-cooking vegetables like zucchini. I usually add those towards the end of the stir-fry to retain their fresh texture and vibrant color.

Sauce and Serving Suggestions

The sauce for this stir-fry is what binds all the flavors together. Mixing soy sauce with garlic and ginger creates a savory and aromatic profile that enhances the natural flavors of the veggies and tofu. If you're after a bolder flavor, consider adding a splash of rice vinegar or a smidge of chili paste for heat. Always taste the sauce before adding it to the pan; the balance of saltiness from soy sauce and the pungent notes from garlic and ginger need to sync perfectly.

When serving this dish, consider garnishing with sesame seeds or sliced green onions to add a bit of crunch and visual appeal. Pairing it with freshly steamed rice or quinoa not only makes for a filling meal but also provides an excellent backdrop for the stir-fry's robust flavors. If you want to meal prep, this stir-fry keeps well in the fridge for a couple of days and can be reheated quickly, making it a fantastic option for lunch the next day.

Ingredients

Gather all your ingredients to make this delicious stir fry.

Ingredients

1 block of firm tofu, cubed
2 cups broccoli florets
1 red bell pepper, sliced
1 carrot, thinly sliced
3 tablespoons soy sauce
2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon fresh ginger, grated
1 teaspoon sesame oil
Salt and pepper to taste

Prepare your ingredients and set aside before cooking.

Instructions

Follow these steps for a delicious and healthy stir fry.

Prepare the Tofu

Press the tofu for about 15 minutes to remove excess moisture, then cut it into cubes.

Sauté Tofu

In a large frying pan, heat 1 tablespoon of olive oil over medium-high heat. Add the tofu and cook until golden brown on all sides, about 5-7 minutes.

Add Vegetables

Add the broccoli, bell pepper, and carrot to the pan. Stir-fry for 5-7 minutes, or until the vegetables are tender but still crisp.

Combine Sauce Ingredients

In a bowl, mix soy sauce, garlic, ginger, sesame oil, salt, and pepper. Pour the sauce over the stir-fry and toss gently to combine, cooking for another minute.

Serve

Serve immediately, garnished with sesame seeds or green onions, if desired.

Enjoy your wholesome stir fry!

Pro Tips

For extra flavor, marinate the tofu in soy sauce for 30 minutes before cooking. You can also substitute the vegetables for whatever you have on hand.

Storage and Reheating

This Healthy Dinner Broccoli Tofu Stir Fry can be stored in an airtight container in the refrigerator for up to three days. It's ideal for meal prepping since the flavors blend beautifully over time. When storing, make sure to let the stir-fry cool down to room temperature before sealing it, as this helps prevent condensation and sogginess.

When it comes to reheating, use a skillet over medium heat for the best texture. This method allows the tofu to regain some of its crispy edges. If using a microwave, reheat in short intervals to avoid overcooking and ending up with rubbery tofu. Adding a splash of water before microwaving can also help steam the vegetables and maintain their vibrant colors.

Variations and Dietary Considerations

This stir-fry is highly versatile, making it easy to customize based on your dietary needs or preferences. If you're looking for a gluten-free option, substitute soy sauce with tamari or coconut aminos. For those who enjoy spice, consider adding some sriracha or red pepper flakes to the sauce mixture; it'll give the dish a kick that elevates the overall experience.

Vegetarians can enjoy this dish as is, but if you're on a vegan diet, double-check that your soy sauce is vegan-friendly. Additionally, to increase the protein content, you can add chickpeas or edamame. These not only enhance the nutritional value but also provide a unique flavor and texture that pairs well with the existing ingredients.

Questions About Recipes

→ Can I use a different type of protein?

Yes! You can substitute tofu with tempeh or chicken if you prefer.

→ Is this stir fry gluten-free?

To make it gluten-free, use tamari instead of regular soy sauce.

→ Can I prepare this in advance?

Yes! You can chop the vegetables and prepare the tofu ahead of time for quicker cooking.

→ What other vegetables can I add?

Feel free to mix in vegetables like snap peas, mushrooms, or baby corn to enhance the stir fry.