Easy Broccoli Tofu Stir Fry

Try this easy broccoli tofu stir fry if you’re trying to eat more plant-based meals, but are worried you’re not getting enough protein.

This tofu stir fry recipe is packed with protein to satisfy hunger and couldn’t be easier to cook. Made with less than ten ingredients, this simple vegan stir fry is the perfect dish to cozy up to for a meatless dinner. 

Tofu is chameleon food

Unless you’re already familiar with tofu, chances are you might be either intimidated by it, or convinced that you might not enjoy it. 

Tofu is like a blank canvas. It takes on whatever flavor is in the overall dish, and the texture is determined by how it is prepared. You can bake it to create firm tofu, sear it for crispy tofu, or crumble it up for a scramble. 

Asian cuisine is a relatively safe way to introduce tofu to newbies because the dish will likely be full of flavor and packed with veggies for a variety of texture.

In fact, it was at my dad’s favorite Chinese restaurant that I started ordering tofu from a restaurant menu. The crispiness of the veggies helps to balance out the softness of the tofu, and the sauce ties it all together in one comforting bite. 

This recipe for easy broccoli tofu stir fry is a twist on a dish we make for private chef clients over at FitLiving Eats Winter Park. The sauce is made of only four ingredients and features one of my favorite healthy swaps – coconut aminos (which is gluten and soy-free) instead of soy sauce. 

Related recipe: Healthier Orange Chicken (or Tofu) Stir Fry 

Tips for preparing the ingredients for tofu stir fry

The tofu in this dish can be prepared any way you like. I’ve created a tutorial for how to prep tofu that might be helpful as you decide your preferred method! I would recommend either baking the tofu to dry it out a bit, or searing it to add a little crisp. The arrowroot coating for the crispy tofu also helps thicken the sauce. Win win! 

Convenient Food Hack: You could turn this dish into a complete pantry meal by using frozen broccoli. Did you know that frozen is a great replacement for fresh produce? Sometimes, it can even be more nutritious, as frozen produce is harvested at its peak flavor and flash frozen. 

Another recipe that uses frozen broccoli: Copycat Panera Broccoli Cheddar Soup

I don’t know about you, but when there’s brown rice cooking on the stove it feels like being wrapped in a warm blanket. The aroma is buttery and comforting.

While I do love brown rice that is freshly made, you can also find frozen grains in the freezer aisle of the grocery store. All you have to do is reheat and you’re ready to party! 

If you’re a tofu skeptic, I can’t wait to see what you think of this plant-based protein after you’ve tried this easy broccoli tofu stir fry.

Easy Broccoli Tofu Stir Fry

• Author: FitLiving Eats by Carly Paige
• Prep Time: 15 minutes
• Cook Time: 15 minutes
• Total Time: 30 minutes
• Yield: 4 Servings 1x
• Category: Main
• Method: Stovetop
• Cuisine: Chinese
• Diet: Vegan

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Description

Are you trying to eat more plant-based meals, but worried you’re not getting enough protein? This Easy Broccoli Tofu Stir Fry is packed with protein to satisfy hunger and couldn’t be easier to cook. Made with less than ten ingredients, this simple vegan stir fry is the perfect dish to cozy up to for a meatless dinner.

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Ingredients

Units USM Scale 1x2x3x

• 14 ounces extra firm tofu
• 1/4 cup arrowroot flour
• 1 tablespoon olive oil
• Salt and pepper, to taste
• 1 large bunch broccoli (4 cups total)*
• 1/4 cup coconut aminos*
• 1/4 cup filtered water
• 2 tablespoons rice vinegar
• 1 teaspoon grated fresh ginger*
• 1 teaspoon raw honey
• 2 cups cooked brown rice, for serving
• 1/2 cup cashews, roughly chopped
• Cilantro and green onions, chopped for garnish
• Red pepper flakes, for garnish

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Instructions

1. To prepare the tofu: Remove from the packaging and drain. Place the block of tofu on a plate that is lined with paper towels to soak up moisture and place another stack of paper towels on top. Place a heavy object (such as a cast iron pan) on top to weigh down and “press” the tofu. Set aside for about 10 minutes while preparing the broccoli and sauce.
2. To make the sauce: Combine the coconut aminos, water, rice vinegar, grated ginger and honey to a small bowl. Whisk to combine and set aside.
3. To prepare the broccoli: Cut into similar sized florets. Heat a sauté pan (that has a lid) over medium high heat. Add the broccoli and about ½ cup water to the pan and cover to steam. Leave the lid on for about 5 minutes, or until the broccoli is bright green in color and starting to soften.
4. To sear the tofu: Cut the block into ½” cubes by first cutting through the middle of the block, then cutting strips, then cubes. Place the arrowroot powder seasoned with salt and pepper in a mixing bowl. Gently toss the tofu to coat. Remove the broccoli from the sauté pan and any remaining water. Add the olive oil and maintain the medium-high heat. Add the tofu, spreading out into a single layer with space in between the individual cubes. Let the tofu sear for a few minutes, before flipping to sear the other side. Continue searing until all sides of the tofu are golden in color. Once seared, add the broccoli back in, along with the sauce and simmer for about 5 minutes, scraping up any bits from the bottom of the pan.
5. To serve: Spoon the brown rice into the bottom of a bowl. Scoop the broccoli tofu stir fry on top and garnish with cashews, green onions, cilantro and red pepper flakes.

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Equipment

whisk

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large mixing bowl

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Notes

• If you don’t want to sear the tofu first, cut the block into cubes and add to the pan once the broccoli is cooked, along with the sauce. Add 1 tablespoon arrowroot flour to the sauce to allow it to thicken.
• Instead of fresh broccoli, you can use 4 cups frozen broccoli.
• If you don’t have coconut aminos on hand, you can substitute for soy sauce or tamari.
• Instead of fresh ginger, you can substitute for ½ teaspoon ground ginger.
• You can serve with any grain of your choice, including rice, quinoa, or even veggie rice.

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Nutrition

• Serving Size: 1 ½ cups stir fry + ½ cup cooked brown rice
• Calories: 370
• Sugar: 6g
• Fat: 17g
• Saturated Fat: 3g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 42g
• Fiber: 4g
• Protein: 15g
• Cholesterol: 0mg

Keywords: chinese, stir fry, tofu, broccoli tofu stir fry, broccoli, asian, easy dinner, main, dinner, vegan, gluten free, vegetarian, stir fry sauce, coconut aminos, pantry meal, meatless monday