Savory Tofu & Broccoli Stir-fry

Craving a classic stir-fry but looking for a plant-powered twist? This Tofu & Broccoli Stir-fry delivers all the rich, savory flavors you love from a traditional Chinese stir-fry, completely meat-free! We’ve transformed the popular ‘Beef and Broccoli’ into a vibrant, healthier version featuring crispy tofu and tender-crisp broccoli, all coated in an irresistible, umami-packed sauce. It’s quick enough for a weeknight, impressive enough for guests, and absolutely bursting with flavor.

Health Benefits of This Vegetarian Delight

Our Tofu & Broccoli Stir-fry is not just delicious, it’s incredibly good for you! Tofu is an excellent source of plant-based protein, providing all nine essential amino acids, and is naturally low in saturated fat. Broccoli is a powerhouse of vitamins (C, K), fiber, and antioxidants, supporting digestion and overall health. By swapping out red meat for tofu, we significantly reduce saturated fat content while maintaining a satisfying, nutrient-dense meal that’s packed with vitamins, minerals, and healthy fats from sesame oil.

Ingredients

For the Crispy Tofu:

• 1 (14-16 oz) block extra-firm tofu, pressed and cubed into 1-inch pieces
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 tablespoon cornstarch
• 1 tablespoon vegetable oil, plus more for cooking

For the Sauce:

• 1/4 cup low-sodium soy sauce (or tamari)
• 2 tablespoons vegetarian oyster sauce (or 1.5 tbsp soy sauce + 1.5 tbsp mushroom broth + 1/2 tsp brown sugar + 1/2 tsp cornstarch)
• 1/4 cup water or vegetable broth
• 1 tablespoon brown sugar or maple syrup
• 1 teaspoon sesame oil
• 1 tablespoon cornstarch

For the Stir-fry:

• 1 large head broccoli, cut into bite-sized florets
• 1 tablespoon vegetable oil
• 3 cloves garlic, minced
• 1 inch piece fresh ginger, grated

Instructions

1. Prepare the Tofu: After pressing the tofu, cut it into 1-inch cubes. In a medium bowl, gently toss the tofu with 1 tablespoon soy sauce and 1 tablespoon cornstarch until evenly coated. This helps create a crispy exterior.
2. Make the Sauce: In a small bowl, whisk together all sauce ingredients (soy sauce, vegetarian oyster sauce, water, brown sugar, sesame oil, and cornstarch) until smooth. Set aside.
3. Cook the Broccoli: Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium-high heat. Add the broccoli florets and stir-fry for 3-5 minutes until bright green and tender-crisp. You can add a splash of water (about 2 tablespoons) and cover for 1-2 minutes to steam if you prefer softer broccoli. Remove the broccoli from the skillet and set aside.
4. Cook the Tofu: Add 1-2 tablespoons of vegetable oil to the skillet. Once hot, add the marinated tofu in a single layer. Cook, stirring occasionally, for 5-7 minutes until golden brown and crispy on all sides. Remove the tofu from the skillet and set aside with the broccoli.
5. Aromatics and Sauce: If needed, add a little more oil to the skillet. Add the minced garlic and grated ginger. Stir-fry for 30 seconds until fragrant. Give the prepared sauce a quick whisk (cornstarch settles!) and pour it into the skillet, stirring constantly until it thickens, about 1-2 minutes.
6. Combine and Serve: Return the cooked tofu and broccoli to the skillet with the thickened sauce. Toss everything together to coat evenly. Cook for another minute to heat through. Serve immediately.

Estimated Nutrition Information (per serving, generously 4 servings)

• Calories: Approximately 380-450 kcal
• Protein: 20-25g
• Fat: 18-22g (low in saturated fat)
• Carbohydrates: 35-40g
• Fiber: 6-8g

(Nutrition estimates are approximate and may vary based on specific ingredients and serving sizes.)

Serving Suggestions

This Savory Tofu & Broccoli Stir-fry is perfect served over a bed of fluffy steamed brown rice, quinoa, or your favorite noodles for a complete and satisfying meal. For an extra boost of freshness, garnish with toasted sesame seeds and sliced green onions.

Vegetarian Variations

• Gluten-Free: Ensure you use tamari instead of soy sauce and a certified gluten-free vegetarian oyster sauce.
• High-Protein: Add a handful of shelled edamame or chickpeas along with the broccoli during the stir-fry step.
• Spicy Kick: Incorporate a teaspoon of sriracha or red pepper flakes into the sauce mixture.
• More Veggies: Feel free to add other quick-cooking vegetables like sliced bell peppers, carrots, snow peas, or mushrooms.
• Oil-Free: For an oil-free version, pan-fry the tofu in a non-stick skillet with a splash of water or broth until golden. You can also bake or air-fry the tofu until crispy. Steam the broccoli instead of stir-frying.

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