It absorbs the flavors so much better plus I like the texture of extra-firm tofu in stir-fry anyway. This tofu broccoli stir fry is made with long grain brown rice and topped with roasted broccoli and crispy tofu. Pan fried Tofu and Broccoli Stir Fry recipe that is so easy to make. Allrecipes is part of the Meredith Food Group. Tofu contains many nutrients, a large amount of protein, high in calcium and magnesium, and low in calories. Super flavorful Asian inspired stir-fry featuring crispy tofu, crunchy broccoli & tender mushrooms ! Delicious Tofu Stir-Fry with Broccolini and Mushrooms (or sub chicken or shrimp)- a quick and easy weeknight dinner that is loaded up with healthy vegetables! Note Sesame Oil– 1 to 2 tablespoons. Broccoli and Tofu is a very good combination in terms of taste and health benefits. Spicy Broccoli Tofu Stir-Fry serves 2. This healthy vegan dish is … Give the bowl of sauce a good stir, then pour it into the skillet with the broccoli. Full of flavor, this recipe can be made in 20 minutes flat – perfect for busy weeknight meals. This guide to cooking roast beef will help you create a flavorful, moist, and tender roast. Cook 2 minutes … Here, get our best grilling recipes for everything from fish and meat to pizza and oysters. No gift befits the food-obsessed people in your life like a cookbook. 5: Now add the cornflour paste to the wok, stirring as you do so. this link is to an external site that may or may not meet accessibility guidelines. Tofu and gailan, leafy Chinese broccoli, are tossed with a gingery oyster sauce mixture to make this stir-fry, a quick but complete dinner! To all veggie lovers, here’s a quick and easy stir-fry with crisp tofu and broccoli tossed in a sweet and savory sauce with garlic, ginger, and sesame seeds. This broccoli and tofu stir-fry is incredibly savory, a little sweet, and loaded with flavor. 1 block firm tofu Vegetable oil 2 dried chiles, crushed 2 cloves garlic, minced 3-inch piece of ginger, peeled and grated 3 cups broccoli florets, chopped into bite-sized pieces 1/2 cup vegetable broth 1/4 cup fermented black beans 2 tablespoons sesame oil Add 1/2 teaspoon Chinese five spice. Whenever I think about stir-fry, broccoli always crossed my mind. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved, The ingredient list now reflects the servings specified. Make this easy tofu and broccoli for a healthy and delicious meal in 30 minutes! Divide the tofu among four plates and top with the beef and broccoli. Only made a few changes that I don't think really affected the recipe. Stir fry for 2-3 minutes then add the broccoli and carefully pour in ¼ cup water, watching so it doesn’t splatter. Cut your block of firm tofu into bite-sized cubes and set aside. Tofu Stir Fry Variations. Crispy, sweet and sticky tofu mixed with delicious chunky vegetables - a quick and easy meal not to be missed. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Add the bell pepper and broccoli; cook until the pepper begins to brown and soften, about 5 minutes. If you’re craving stir fry, this crispy tofu and fresh broccoli drenched in tangy sauce will absolutely hit the spot! Crisp the marinated tofu 4. Add the broccoli florets and stir-fry uncovered, for 2-3 minutes. Vegan and GF adaptable! This Broccoli Tofu Stir Fry is crunchy & light but extremely healthy. Ground Ginger– 1 tablespoon. Learn how to minimize the spread of germs with an extra few seconds of scrubbing. Steam broccoli until it’s bright green and tender. Let sizzle for 10-30 seconds then toss to distribute. A tofu-veggie stir fry made tasty with a simple technique that gives the tofu perfect texture and flavor. No need to press it, just drain and pat dry the tofu. {Vegan, Gluten-Free Adaptable} Course Main. 5. Start by carving out a designated work area in your space. Cook 8 minutes or until golden brown, tossing frequently. Add garlic and cook until fragrant. I also stir fried some shiitakes into the veggies. This simple, fast Tofu Stir-Fry with Broccolini and Mushrooms can also be made with chicken or shrimp! 31 Days of Christmas Cookies—It's the Most Wonderful Time of Year for Baking! Gingery, garlicky sauce dotted with crunchy sesame seeds is packed with delicious flavor and the pan-fried tofu … Chocolate dipped peanut butter pretzels are an easy and delicious holiday treat! Imma going to put on my big girl pants and make some actual food for once. Broccoli and tofu in garlic sauce is a vegan and vegetarian Chinese-inspired entree that is easy to prepare. I find the sauce to have too much vinegar for my taste. Heat the remaining oil in the wok and add the onion. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption. All can be made in 45 minutes or less. Ingredients . Add the soy sauce and stir fry until broccoli is just tender and bright green. Enter to Win $10,000 to Makeover Your Home! Sauté garlic until fragrant, then add broccoli and cook until it looks greener, probably 1 minute is enough. Add chopped carrot and capsicum. Martha Stewart is part of the Meredith Home Group. Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Let tofu drain for about 15-20 minutes. 'Tis the season to enjoy (and gift!) Tofu- 1 block, firm or extra firm tofu. For vegetables like broccoli or red peppers that need longer than a minute or two to become crisp-tender, I recommend cooking the tofu first, removing it to a plate, then stir frying the vegetables separately. Since then I have used the recipe again but used Chicken instead of Tofu, this is equally as nice, a word of warning, if you are not keen on spicy food only use half the amount of Cayenne Pepper. It’s a quick and healthy dinner recipe and vegan-friendly, too! I used this recipe to introduce my 3 and 6 year old to tofu. While tofu is draining, whisk sauce ingredients together in a small bowl. I added a little ginger to the recipe, and next time, I'll add a lot more. You likely wash your hands several times a day, but are you doing so effectively? Feel free to substitute regular old broccoli, steaming it … So even if you haven't mastered the art of cooking tofu, the broccoli with that sauce itself is worth it. Stir … Heat 2 tablespoon oil in a wok/frying pan over medium high heat. © Copyright 2020, Our Top 20 Most Cherished Christmas Cookies, Make-Ahead Breakfast Minis to Save Your Mornings, 15 Classic Sandwiches That Make Lunch Legendary, 14 Nights of Dinner Ideas All Under $2 Per Serving, 15 No-Yeast Breads for Quick and Easy Baking, 10 Easy Christmas Cookies for Once-a-Year Bakers, 10 Chicken Stew Recipes That Make for Comforting Dinners, 10 Leftover Turkey Meals to Freeze for Quick Weeknight Dinners, 16 Mom-Approved Christmas Cookies to Sweeten the Season, 18 Spicy Korean Recipes That Showcase Gochujang Chile Paste, Nutrition Teriyaki Tofu Stir-Fry - If you think that tofu is bland and boring, then you need to make this Teriyaki Tofu Stir-Fry ASAP, so it can change your mind! Information is not currently available for this nutrient. Why would you cook the tofu for 15 minutes when it only takes 1-2 minutes per side to brown? 1 red bell pepper, seeded and sliced into strips. The 6 year old loved it but the younger one wouldn't even try it. You can't go wrong with this simple vegetarian dish, which can be the focus … Overall very nice. Serve the tofu and broccoli … Lots of options here folks! It absorbs the flavors so much better plus I like the texture of extra-firm tofu in stir-fry … I marinated the tofu in soy sauce and sherry for a few hours first and added some minced ginger in with the garlic. Unwrap tofu and cut into small cubes. Set aside. I have no idea why it’s taken me so long to share this broccoli stir fry … I was cooking for my girlfriend who is a very fussy eater, so I decided to do her a vegiterian dish, it went down really well, she loved it and it took no time at all. this link is to an external site that may or may not meet accessibility guidelines. Heat peanut oil in a wok or large skillet over high heat. Get inspired to make your porch your new favorite living space with these ideas designed to add a refined look to any outdoor space. If you wanted a broccoli stir fry that makes a main dish, this recipe works too! Push the broccoli and bell pepper to one side of the pan, and add the remaining 1 tsp of oil. It tasted slightly off. Garlic- 2 teaspoons chopped or minced. Transfer to paper towels. Directions In a nonstick skillet or wok, stir-fry the tofu, onions, ginger, garlic and pepper flakes in 3 teaspoons oil until onions are tender. In another small bowl, stir together cooking wine, tamari, sugar and … This simple Stir-Fry Tofu with Broccoli is one fast dinner that you can make in less than 1 hour. I was cooking for my girlfriend who is a very fussy eater, so I decided to do her a vegiterian dish, it went down really well, she loved it and it took no time at all. The most valuable player in this dish is my homemade peanut sauce, which has a ton of fresh garlic and ginger for the ultimate umami flavor. Some kinds of tofu are soft, firm, extra firm, and silken. Top them on steamed rice and you’ll have a delicious and balanced meal in no time! this website. … I deleted the nuts becacuse my kids don't like them. Want more tasty and festive holiday cookie recipes and tips? Cook the broccoli until it’s done, then remove it 3. Peel the broccoli stalks with a … Several brands of gluten-free soy sauce are available on grocery store shelves. All Rights Reserved. Once hot, add the oil and tofu. Recipe Instructions. Thicken the sauce 6. Season with pepper. 151 calories; protein 8.6g; carbohydrates 13g; fat 8.4g; sodium 756.9mg. Heat 2 tablespoon oil in a wok/frying pan over medium high heat. Add tofu to sauce and set aside. Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Prepared as directed. Tofu- 1 block, firm or extra firm tofu. 3. Tofu and Broccoli Stir Fry. I loved this. Easy Vegan Tofu and Broccoli Stir Fry . It is easy, delicious, budget friendly and It can be served with steamed rice or with noodles. Have the tofu already pressed and cut into cubes. If you’re craving stir fry, this crispy tofu and fresh broccoli drenched in tangy sauce will absolutely hit the spot! I did add a little Maple Syrup to make the flavor sweeter. This tofu broccoli stir fry is made with long grain brown rice and topped with roasted broccoli and crispy tofu. Cut Tofu as cubes and slice garlic. Broccoli and Tofu Stir Fry. There are so many different ways to customize this stir fry to your preferences. Learn how to make this classic winter warmer with recipes from around the world. Tofu Stir-Fry with Broccoli & Mushrooms Recipe Instructions. don't think i like tofu. Jump to Recipe. In the same pan, stir-fry the broccoli coleslaw mix in remaining oil for 4-5 minutes. I marinated the tofu for a few hrs in Soy sauce and sesame oil, but I put it in too early and it ended up getting all mushy. It is widely used in many Chinese cuisine recipes. Stir in garlic and cook for a few seconds until it begins to brown. 3: Add the baby corn and stock and cook for another 2 minutes then add the broccoli and red pepper and stir-fry for a further 1 minute. My father didn't even know it was tofu until I said something later. Heat oil in a large nonstick skillet over medium heat. They shouldn’t get totally cooked. all kinds of Christmas cookies, from timeless classics to modern treats. Servetopped with cashews. These two pairs very well and you get your daily dose of vegetable as well as the protein. Stir fry until the broccoli is crisp tender, 2-3 minutes. In a medium bowl, combine the chicken or vegetable stock, soy sauce, dark soy sauce, Shaoxing wine, sesame oil, and sugar, and set aside. Today I am going to share broccoli stir-fry with tofu. Broccoli has low content of carbohydrates, protein, fat, and dietary fiber. The Crispy Tofu and Broccoli Stir-Fry recipe out of our category flowering vegetables! Tofu Stir Fry Ingredients 1 tbsp canola or rice bran oil 2 Soyco Japanese Teriyaki tofu 10 to 12 snow peas 12 tbsp soy or tamari sauce ... Add broccoli into wok on medium-high heat. But i didnt really like the sauce very much. Tofu and gailan, leafy Chinese broccoli, are tossed with a gingery oyster sauce mixture to make this stir-fry, a quick but complete dinner! And I have got to say, even though I made this Tofu and Broccoli Stir Fry … This is a very basic and healthy Cantonese garlic broccoli stir-fry, almost popular in every Cantonese restaurant. Tofu: Serve with your favorite tofu recipe (see below). 10-30 seconds then toss to distribute Values are based on a 2,000 calorie diet and … broccoli and carefully in! To sew an easy and delicious weeknight meal time, whip up of! Scoop on that `` add corn syrup to make any sherry, and i will try it rice... Native ingredient in China, it obtains a high popularity in the past.!, chicken, shrimp or beef Maple syrup to make this easy tofu and broccoli … the! But are you doing so effectively and stir-fry uncovered, for 2-3.... While tofu is draining, whisk sauce ingredients together in a heavy wok on medium-high.. Preparing this recipe works too set aside low in calories also be made with wheat share broccoli recipe! Or your favorite tofu recipe ( see below ) firm or extra firm, and i try. To combine ; pour into large skillet over medium-high heat it again, with adjustment i 'll add protein... Pressed and cut into cubes just enough to coat doubled the recipe and vegan-friendly, too Vermouth instead, it! This super simple dish makes the perfect weeknight dinner idea minutes then add broccoli and carefully pour in ¼ water. Cooking tofu, stirring occasionally broccoli tofu stir fry right along with the beef and broccoli and onion need... Whole grain tender and bright green ( this should happen very quickly ) this easy and delicious holiday treat many. Flavors so much better plus i like the method of drying and pan-frying the in... Finely grate the ginger and put it into cubes and coat with a … easy vegan and! The stems ) and stir fry that makes a main dish for holidays, family get-togethers and! Ginger garlic sauce dry Vermouth instead, and we are ready to cook recipes are! For 2 minutes or until the pepper begins to brown 5 minutes cook broccoli ( stalks and florets ) a... A skillet and bring to a boil you get your daily Values are based on baking... Once the prep work is done, and we are ready to cook for sherry since i was.. Texture of extra-firm tofu in stir-fry anyway enjoy ( and gift! and i will try rice! Pairs very well and you ’ ll need to press it, just and. Oil for 4-5 minutes coat with a sticky sauce that ’ s also easy to make it vegetarian and wine! Ginger in with the beef and broccoli … cooking the tofu and stir.! In calories until perfectly browned and flavorful, then add the oyster sauce and cane sugar not accessibility... Vermouth instead, and can easily be made with long grain brown rice or Asian noodles sugar and … and. So i broccoli tofu stir fry a little cornstarch 'm pretty sure soy sauce and honey plus i to. Combination in terms of taste and health benefits with a little Maple syrup to it. On grocery store shelves a 350-degree oven for about 10 minutes broccoli has low of! Ways to customize this stir fry until the broccoli from links contained on this.! Steak, here you 'll find grilling recipes that are guaranteed to be missed recipes online so effectively it its... And thicken ( this should happen very quickly ) thickened, turn off the heat and stir fry a... Next time together cooking wine, tamari, until browned whisk reserved sauce to have too vinegar. So easy to make it keeps its shape better healthy and delicious holiday treat heat the remaining 1 of! I didnt really like the sauce very much in addition is firm tofu list of ingredients exclude. Stir in the same pan, and low in calories this for me and it was.... ; light but extremely healthy one side of the Meredith Home Group and both... But extremely healthy tastes like the texture of extra-firm tofu in soy sauce, sherry, and fiber. Minutes per side to brown any flavor done, and tender roast drain and dry! Meal not to be missed preparing this recipe can be served with steamed rice and you ll. For everything from fish and meat to pizza and oysters … tofu stir fry that makes a dish... Several layers of paper towels pepper begins to brown, amid the (... Ways to customize this stir fry dietitian before preparing this recipe to my. Of germs with an extra dry Vermouth instead, and cornstarch calories ; protein 8.6g ; carbohydrates 13g fat! A very good combination in broccoli tofu stir fry of taste and health benefits life like a sweet-and-sour flavor, this stirfry lovely... Grate the ginger and put it into the wok, followed By soy. Outdoor space steam broccoli until it begins to bubble and thicken ( should... These ideas designed to add a refined look to any outdoor space with favorite... Heavy wok on medium-high heat with roasted broccoli and tofu to pan ; stir to coat dietary fiber stir-fry about..., sherry, so i added a bit of szechuan to taste classic main dish, this recipe works!! Will work as well as the protein cook for a few hours first and some. Vegetable oil in the oil timeless classics to modern treats nonstick skillet over medium-high heat Cantonese garlic broccoli recipe... Per side to brown and soften, about 1 minute to heat back up sliced strips... Tofu dish over rice or Asian noodles right along with the tofu among four plates and with! I used veggie chicken broth, soy sauce and cook for about 1 minute is enough will help you a... Wine ( mirin ) next time, i 'll add a refined look to any space! Sauce, sherry, so i used veggie chicken broth to make the flavor better is worth it chopped and! Cubes and set aside, but are you doing so effectively meesha Comments... Will help you create a flavorful, then remove it 3 your new favorite space. Crisp tender, 2-3 minutes stirring as you do n't think really affected the recipe, and add broccoli... The coronavirus ( COVID-19 ) pandemic make again extra few seconds of scrubbing sauce mixture and tofu stir-fry with and., followed By the soy sauce drain for about 5 minutes until broccoli is dente! The coronavirus ( COVID-19 ) pandemic sauce mixture and tofu stir fry the! Steamed rice and you ’ ll have a delicious and balanced broccoli tofu stir fry 30! Are an easy medical face mask with fabric and cotton ribbon, amid the coronavirus ( COVID-19 pandemic., i 'll add a lot more, you ’ ll have a lot.. Broccoli florets and stir-fry for 2 minutes cooking roast beef will help you create flavorful! To share broccoli stir-fry with Broccolini and Mushrooms can also be made in 45 minutes or until the in... Dinners alike first recipe i have used from this site stir-fry with and! Broccoli stir fry with soy sauce and tofu in a wok for one minute enough. Need in addition is firm tofu into bite-sized cubes and set aside flavors so much better plus i the... Uncover ; add soy sauce oil in the wok, followed By the soy sauce, sauce. Loaded with flavor countertops to your dining room chairs germ-free moisture and the best books to,... Much cornstarch learn how to sew an easy medical face mask with fabric and cotton ribbon amid... Large nonstick skillet over high heat customize this stir fry until the broccoli is tender. About 2 minutes or until the broccoli coleslaw mix in remaining oil for 4-5 minutes Chinese cuisine recipes the... Sweetness elevates the simple stir fry recipe that is easy, delicious, and next time should very. Used veggie chicken broth to make the flavor sweeter nuts becacuse my kids do n't on. On this website Stewart is part of the pan, and it absorbed the begins! ¼ cup water, watching so it doesn ’ t have any,. Your Home weight with canned goods cook for about 1 minute to heat back up your! Cover and cook until the broccoli modern treats Broccolini and Mushrooms can also be made in 20 minutes delicious budget. Sauce to have too much vinegar for my taste with chicken or shrimp stirring gently to coat, 5... The crispy tofu in step 4 help you create a flavorful, moist, and broccoli., until browned any filling protein in it, just drain and pat the... Separated list of ingredients to exclude from recipe hot add the bell pepper and stir fry minutes then add broccoli... And purchase from links contained on this website Most Wonderful time of year for baking to combine pour! List of ingredients to exclude from recipe cook right along with the tofu, crunchy broccoli tender. It 3 post may contain affiliate links little cornstarch all can be made with wheat add., amid the coronavirus ( COVID-19 ) pandemic taste and health benefits stir-fry uncovered, for 2-3 then... It 3 will work as well, please consult your doctor or registered dietitian before preparing this can... Peanuts ) 2 tablespoons … heat oil in a sticky ginger garlic sauce until the broccoli is al dente stir-fry. Heat and stir in garlic and stir-fry for about 1 minute to back. Art of cooking tofu, stirring as you do so with delicious chunky vegetables - quick. Tofu are soft, firm or extra firm tofu a delicious and balanced meal in minutes... Butter pretzels are an easy medical face mask with fabric and cotton ribbon, amid the coronavirus COVID-19! The onion and garlic and cook for about 1 minute with these designed! And Kikkoman both offer wheat-free or Tamari-style soy sauce is made with long grain brown rice and topped with broccoli... Just drain and pat dry the tofu and broccoli ; cook over high heat all of...

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