Tofu and Broccoli Stir Fry

Of all the weeknight dinner heroes in my recipe arsenal, this Tofu and Broccoli Stir-Fry holds a special place. For years, I struggled with tofu; it was either a bland, spongy mess or it completely fell apart in the pan. I was convinced it just wasn’t for me. That all changed with this recipe. The first time I truly nailed the technique of pressing and pan-searing the tofu to golden, crispy perfection, it was a revelation. I served it to my family, who were admittedly skeptical of another “tofu night,” and watched as their expressions shifted from doubt to delight. The bowls were scraped clean. Now, it’s a requested regular on our meal plan. It’s the dish that proved tofu could be incredibly satisfying, savory, and delicious. It’s faster, healthier, and frankly, tastier than takeout. This recipe isn’t just about combining ingredients; it’s a method for transforming humble tofu and broccoli into a vibrant, texture-rich meal that will make you fall in love with plant-based cooking.

The Ultimate Tofu and Broccoli Stir-Fry Ingredients

To create a stir-fry that rivals your favorite restaurant, using the right ingredients is key. Each component plays a specific role, from providing a crispy texture to building a deeply savory and aromatic sauce.

For the Tofu and Broccoli

• 1 (14-16 ounce) block extra-firm or firm tofu: This is the star of the show. Extra-firm tofu holds its shape best and is crucial for achieving a crispy, meaty texture.
• 1 pound broccoli (about 1 large head): Cut into bite-sized florets. This provides a fresh, tender-crisp bite and soaks up the delicious sauce.
• 1 tablespoon cornstarch: This is the secret weapon for an unbelievably crispy tofu coating.
• 3 tablespoons high-smoke-point oil, divided: Such as avocado oil, canola oil, or grapeseed oil. You’ll use this for searing the tofu and stir-frying the vegetables.
• 4 cloves garlic, minced: Provides a pungent, aromatic base for the stir-fry.
• 1 tablespoon fresh ginger, grated: Adds a warm, zesty spice that perfectly complements the garlic and sauce.
• 1/4 teaspoon red pepper flakes (optional): For those who enjoy a gentle hum of heat. Adjust to your personal preference.

For the Savory Stir-Fry Sauce

• 1/3 cup low-sodium soy sauce or tamari: The savory, umami backbone of the sauce. Use tamari for a gluten-free option.
• 1/4 cup vegetable broth or water: This helps to create enough volume for the sauce without making it overly salty.
• 2 tablespoons maple syrup or agave nectar: Adds a touch of sweetness to balance the salty and savory flavors.
• 1 tablespoon rice vinegar: Provides a bright, acidic note that cuts through the richness and lifts all the other flavors.
• 1 tablespoon toasted sesame oil: A finishing oil with a powerful nutty aroma and flavor. It should be added at the end to preserve its delicate taste.
• 1 tablespoon cornstarch: This will be used to thicken the sauce, giving it that perfect glossy consistency that clings to every piece of tofu and broccoli.

Step-by-Step Instructions for a Perfect Stir-Fry

Stir-frying is a technique that relies on speed and high heat. The key to a stress-free experience is having everything prepared and ready to go before you even turn on the stove—a practice known in professional kitchens as “mise en place.”

Step 1: Press the Tofu (The Most Crucial Step!)

This is the non-negotiable secret to crispy, non-soggy tofu. Tofu is packed in water, and removing as much of it as possible is essential.

1. Drain the block of tofu from its package.
2. Place the tofu block on a plate lined with several paper towels or a clean kitchen towel. Place more towels on top.
3. Set something heavy on top of the tofu, like a cast-iron skillet, a few cookbooks, or some canned goods.
4. Let it press for at least 30 minutes. If you have time, an hour is even better. You will be amazed at how much water is released.
5. Once pressed, unwrap the tofu and cut it into 1-inch cubes.

Step 2: Prepare the Vegetables and Sauce

While the tofu is pressing, use this time to get everything else ready.

1. Chop the Broccoli: Wash the head of broccoli and chop it into uniform, bite-sized florets. If the stalk is thick, you can peel the tough outer layer and slice the tender inner core to use as well.
2. Mince Aromatics: Mince the garlic and grate the fresh ginger. Keep them in a small bowl together.
3. Mix the Sauce: In a small bowl or liquid measuring cup, whisk together all the sauce ingredients: low-sodium soy sauce, vegetable broth, maple syrup, rice vinegar, toasted sesame oil, and 1 tablespoon of cornstarch. Whisk until the cornstarch is fully dissolved and there are no lumps. Set aside.

Step 3: Coat and Sear the Tofu to Golden Perfection

1. In a medium-sized bowl, gently toss the pressed tofu cubes with 1 tablespoon of cornstarch, a pinch of salt, and pepper until each piece is lightly coated. This thin layer is what creates that desirable crispy crust.
2. Heat 2 tablespoons of the high-smoke-point oil in a large skillet or wok over medium-high heat. The oil should be shimmering but not smoking.
3. Carefully add the coated tofu to the pan in a single layer, ensuring not to overcrowd it. You may need to do this in two batches.
4. Cook for 4-6 minutes per side, turning occasionally, until the tofu is golden brown and crispy on all sides.
5. Once crispy, remove the tofu from the skillet with a slotted spoon and set it aside on a plate.

Step 4: Stir-Fry the Broccoli and Aromatics

1. Add the remaining 1 tablespoon of oil to the same skillet.
2. Add the broccoli florets and a splash of water (about 2 tablespoons). Cover the pan for 2-3 minutes to steam the broccoli slightly, which helps it become tender-crisp without overcooking.
3. Uncover the pan and continue to stir-fry for another 3-4 minutes, until the broccoli is bright green and cooked to your desired tenderness.
4. Push the broccoli to one side of the skillet. Add the minced garlic and grated ginger to the empty space and sauté for about 30 seconds until fragrant. Be careful not to burn the garlic.
5. Mix the garlic and ginger in with the broccoli.

Step 5: Combine, Sauce, and Serve

1. Return the crispy tofu to the skillet with the broccoli.
2. Give your prepared sauce a quick re-whisk to ensure the cornstarch hasn’t settled at the bottom.
3. Pour the sauce all over the tofu and broccoli.
4. Stir everything gently to combine, allowing the sauce to coat every piece. The heat from the pan will cause the cornstarch in the sauce to activate, thickening it almost immediately. Cook for 1-2 minutes until the sauce is glossy and has thickened to your liking.
5. Remove from the heat immediately to prevent the broccoli from overcooking. Serve hot and enjoy!

A Glance at the Nutrition Facts

This Tofu and Broccoli Stir-Fry is not only delicious but also packed with nutrients, making it a powerhouse meal for any day of the week.

• Servings: 4
• Calories Per Serving: Approximately 380-420 kcal

1. High in Plant-Based Protein: Tofu is a complete protein, providing all the essential amino acids your body needs for muscle repair and overall health. A single serving offers a substantial protein boost.
2. Rich in Vitamin C and K: Broccoli is a superstar vegetable, loaded with Vitamin C for immune support and Vitamin K for bone health and proper blood clotting.
3. Good Source of Fiber: The combination of broccoli and tofu provides a healthy dose of dietary fiber, which is essential for digestive health and helps keep you feeling full and satisfied.
4. Packed with Isoflavones: Tofu is rich in isoflavones, plant-based compounds that have been studied for their potential benefits in supporting heart health and bone density.
5. Contains Healthy Fats: Using avocado oil and toasted sesame oil provides monounsaturated and polyunsaturated fats, which are beneficial for heart health and reducing inflammation.

Quick and Easy Preparation Time

This recipe is designed for efficiency, making it perfect for busy weeknights. The total time can be broken down for easy planning.

• Pressing Time: 30 minutes (This is mostly hands-off time where you can prepare other ingredients).
• Prep Time: 15 minutes (Chopping vegetables, mixing the sauce, and coating the tofu).
• Cook Time: 15-20 minutes.
• Total Time: Approximately 1 hour, with only about 30-35 minutes of active work.

Creative Ways to Serve Your Tofu and Broccoli Stir-Fry

While this dish is fantastic on its own, serving it with the right base and garnishes can elevate it from a simple meal to a complete and impressive feast.

Classic and Creative Bases

• Steamed Rice: The classic choice for a reason. Fluffy white jasmine rice or nutty brown rice are perfect for soaking up every last drop of the savory sauce.
• Noodles: Turn this into a delicious noodle bowl. Toss the finished stir-fry with cooked udon, soba, or even simple spaghetti or linguine for a fusion twist.
• Quinoa: For an extra protein and fiber boost, serve the stir-fry over a bed of cooked quinoa. Its slightly nutty flavor is a wonderful complement.
• Cauliflower Rice: A fantastic low-carb, grain-free option. Its neutral flavor allows the stir-fry to be the star.
• Lettuce Wraps: For a light and refreshing meal, spoon the Tofu and Broccoli Stir-Fry into large, crisp lettuce leaves like iceberg or butter lettuce.

Flavorful Garnishes and Toppings

• Toasted Sesame Seeds: Sprinkle on top for a nutty crunch and visual appeal.
• Sliced Green Onions (Scallions): Add a fresh, mild oniony bite that brightens the entire dish.
• Fresh Cilantro: For those who love it, a handful of chopped cilantro adds a burst of fresh, herbaceous flavor.
• Chopped Peanuts or Cashews: Introduce another layer of crunch and rich, nutty flavor.
• A Drizzle of Sriracha or Chili Garlic Sauce: For spice lovers, a final drizzle of your favorite hot sauce adds a welcome kick.

Additional Tips for Stir-Fry Mastery

Take your stir-fry game from good to great with these eight professional tips. Understanding the “why” behind each step will empower you to create consistently delicious results.

1. Invest in a Tofu Press: If you find yourself making tofu regularly, a dedicated tofu press is a game-changer. It applies even pressure and extracts more water than the DIY weighted method, resulting in a firmer, crispier final product in less time.
2. High Heat is Your Best Friend: The essence of a great stir-fry is “wok hei,” a Cantonese term describing the complex, smoky flavor that develops from cooking food rapidly over extreme heat. Don’t be afraid to turn your stove up to medium-high or high. This sears the food quickly, locking in flavor and texture, rather than slowly steaming it.
3. Don’t Overcrowd the Pan: This is a cardinal sin of stir-frying. Tossing too much food into the pan at once dramatically lowers the temperature, causing the ingredients to steam in their own juices instead of searing. This leads to soggy tofu and limp vegetables. If necessary, cook your ingredients in batches to ensure everything has room to sizzle.
4. Mise en Place is Non-Negotiable: As mentioned in the instructions, this French term means “everything in its place.” Stir-frying happens incredibly fast. You won’t have time to chop garlic or mix your sauce once things are in the hot pan. Have every single ingredient chopped, measured, and ready in small bowls by your stove before you begin.
5. Customize Your Sauce: This sauce recipe is a fantastic template, but feel free to make it your own. For more heat, add more red pepper flakes or a swirl of sriracha. For a deeper, more complex sweetness, try brown sugar instead of maple syrup. For a funkier umami kick, add a teaspoon of miso paste.
6. Ingredient Variations are Encouraged: This recipe is incredibly versatile. Feel free to add other quick-cooking vegetables along with the broccoli. Sliced bell peppers (any color), snow peas, sliced mushrooms, baby corn, or water chestnuts are all excellent additions. Add them according to their cooking time—harder veggies first.
7. Blanch Your Broccoli for a Vibrant Green: For restaurant-quality, bright green, and perfectly tender-crisp broccoli, try blanching it. Simply drop the florets into boiling water for 60 seconds, then immediately transfer them to a bowl of ice water to stop the cooking process. Dry them thoroughly before adding them to the stir-fry at the very end, just to heat through and coat with sauce.
8. The Two-Step Sauce Method: For an extra-thick and glossy sauce, use this professional trick. Mix all the sauce ingredients except the cornstarch. Create a separate “slurry” by mixing the 1 tablespoon of cornstarch with 2 tablespoons of cold water. Pour the main sauce into the pan and bring it to a simmer, then slowly drizzle in the cornstarch slurry while stirring constantly. The sauce will thicken up beautifully in seconds.

Frequently Asked Questions (FAQ)

Here are answers to some of the most common questions about making Tofu and Broccoli Stir-Fry.

1. Why did my tofu come out soggy and not crispy?
This is the most common issue and almost always comes down to two things: insufficient pressing and a pan that isn’t hot enough. You must press out as much water as possible. If the tofu is still wet, it will steam, not sear. Secondly, ensure your oil is shimmering hot before adding the tofu. This creates an instant crust that prevents sogginess.

2. Can I use frozen broccoli for this recipe?
Yes, you can. For the best results, do not thaw the frozen broccoli first. Add it directly to the hot pan from frozen. It will release some water, so you may need to cook it for a minute or two longer to allow that excess moisture to evaporate before it starts to get a good sear.

3. How can I make this recipe gluten-free?
This recipe is very easy to make gluten-free. The only ingredient you need to swap is the soy sauce. Simply substitute it with an equal amount of tamari, which is a Japanese soy sauce that is typically brewed without wheat, or use liquid aminos. Always double-check the label to ensure it is certified gluten-free.

4. What is the best way to store and reheat leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. The tofu will lose some of its crispiness upon refrigeration. The best way to reheat it is in a skillet over medium heat with a splash of oil until warmed through. This helps to re-crisp the tofu slightly. You can also microwave it, but the texture will be softer.

5. Can I add other vegetables? What are some good combinations?
Absolutely! This is a great “clean out the fridge” recipe. Sliced red bell peppers add sweetness and color. Sliced carrots add a nice crunch (add them a minute or two before the broccoli as they take longer to cook). Mushrooms add a meaty, umami flavor. Snow peas or snap peas, added in the last couple of minutes, provide a wonderful crunch.

6. What is the best type of tofu to use for stir-frying?
Extra-firm tofu is the ideal choice. It has the lowest water content and the firmest structure, meaning it will hold its shape during pressing and vigorous stir-frying. Firm tofu is a good second choice. Avoid using silken or soft tofu, as it is far too delicate and will disintegrate in the pan.

7. My sauce is too thin or too thick. How can I fix it?
If your sauce is too thin, it means the cornstarch didn’t activate enough. You can fix this by making a small slurry (1 teaspoon cornstarch mixed with 2 teaspoons cold water), adding it to the simmering sauce, and stirring until it thickens. If your sauce is too thick, simply thin it out by stirring in a tablespoon or two of vegetable broth or water until it reaches your desired consistency.

8. Can I make this recipe without a wok?
Yes, you can definitely make a fantastic stir-fry without a wok. A large, heavy-bottomed skillet, especially a cast-iron or stainless-steel one, works perfectly well. The key is to choose a pan that is large enough to avoid overcrowding and that can retain high heat effectively.

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