Broccoli Tofu Stir Fry Recipe: A Healthy and Delicious Delight
Description
Broccoli and tofu make for an incredible combination, not just in flavor but also in terms of health benefits. A staple in many Chinese dishes, this Broccoli Tofu Stir Fry is a delightful mix of crunchiness, flavor, and lightness. It’s packed with nutrients and offers a satisfying, yet healthy meal that is perfect for all age groups. This vegan dish is both delicious and incredibly easy to prepare, making it an ideal addition to your dinner table. Whether you’re looking for a side dish or a light main course, this stir fry fits the bill perfectly!
Cuisine: Continental
Course: Side Dish
Diet: Vegan
Ingredients
| Ingredient | Quantity |
|---|---|
| Broccoli | 3/4 head (about 150 grams) |
| Tofu (firm) | 150 grams |
| Extra Virgin Olive Oil | 1 tablespoon |
| Black Pepper Powder | 1/2 teaspoon |
| Garlic | 5-6 cloves |
| Roasted Peanuts (Moongphali), powdered | 1 tablespoon |
Nutritional Information (Per Serving)
Calories: 160 kcal
Carbohydrates: 10g
Protein: 12g
Fat: 12g
Fiber: 4g
Sodium: 150mg
Note: Nutritional values are approximate and may vary based on ingredient brands and portions.
Preparation Time
| Task | Time |
|---|---|
| Prep Time | 8 minutes |
| Cook Time | 10 minutes |
| Total Time | 18 minutes |
Instructions
-
Prepare the Broccoli and Tofu
Begin by washing the broccoli thoroughly. Soak it in water for about 5 minutes to ensure it is clean. Once done, cut the broccoli into individual florets. -
Prepare the Tofu
Drain the water from the tofu and press it gently to remove excess moisture. Cut the tofu into small cubes. -
Slice the Garlic
Peel and slice the garlic cloves thinly, allowing them to release their aromatic oils when cooked. -
Cook the Stir Fry
Heat a large pan or wok over medium heat and add the extra virgin olive oil. Once the oil is hot, add the sliced garlic and sauté it for about a minute until it becomes fragrant. -
Add Tofu and Broccoli
Add the tofu cubes and broccoli florets to the pan. Stir well to coat the vegetables and tofu in the garlic-infused olive oil. -
Season and Cook
Sprinkle in the black pepper powder and salt to taste. Stir the mixture continuously to ensure the tofu and broccoli cook evenly. Let the stir fry cook for about 8-10 minutes until the broccoli becomes tender yet still slightly crunchy, and the tofu is golden and crisp. -
Finish with Peanuts
Once the broccoli is perfectly cooked, switch off the heat. Add the roasted, powdered peanuts to the stir fry and mix gently. This adds a wonderful crunch and depth of flavor to the dish. -
Serve and Enjoy
Transfer the Broccoli Tofu Stir Fry to a serving platter and enjoy it as a side dish or a light main course. It pairs beautifully with steamed rice or can be enjoyed on its own for a low-calorie, nutrient-packed meal.
Tips for the Perfect Broccoli Tofu Stir Fry
- Firm Tofu: Use firm tofu to ensure it holds its shape when frying and doesn’t break apart during cooking.
- Roasted Peanuts: Powder the peanuts yourself for the freshest flavor and added texture. You can lightly roast raw peanuts in a pan to intensify their taste.
- Add More Veggies: Feel free to mix in other vegetables like bell peppers, mushrooms, or carrots for added color and flavor.
- Storage: This dish can be stored in the refrigerator for up to 2-3 days. Simply reheat in a pan before serving.
Conclusion
This Broccoli Tofu Stir Fry is a perfect example of how simple, wholesome ingredients can come together to create a nutritious, satisfying dish. Its light texture and vibrant flavors make it a go-to recipe for busy weeknights, and its health benefits ensure that it’s not only tasty but nourishing too. So why not try this vegan recipe today and treat your taste buds to a healthy, delicious stir fry!
