Healthy Dinner Broccoli Tofu Stir Fry

Name: Healthy Dinner Broccoli Tofu Stir Fry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 block firm tofu, drained and cubed; 2 cups broccoli florets; 1 red bell pepper, sliced; 2 cloves garlic, minced; 1 tablespoon fresh ginger, grated; 3 tablespoons soy sauce; 1 tablespoon olive oil; 1 tablespoon sesame oil; Salt and pepper to taste; Cooked brown rice or quinoa, for serving

Highlighted under: Wellness Cooking

I absolutely love creating quick, healthy meals that burst with flavor, and this Broccoli Tofu Stir Fry is a favorite in our household. It’s perfect for busy weeknights when I want nutritious ingredients that come together in a flash. The vibrant colors of fresh broccoli and tender tofu are not only visually appealing, but they also provide a satisfying crunch and hearty texture. Ready in just 30 minutes, this dish is an ideal choice for anyone looking to eat well without spending hours in the kitchen.

Created by

Isla Weatherford

Last updated on 2026-01-11T18:22:37.400Z

When I first experimented with this stir fry, I was amazed at how the simple combination of broccoli and tofu could deliver so much flavor. I marinated the tofu in a mix of soy sauce and ginger, allowing it to absorb the savory notes before cooking it to crispy perfection. This simple step is key for infusing each bite with richness.

What I love most about this dish is its versatility. Depending on what I have on hand, I can easily add other vegetables like bell peppers or snap peas, making it a great way to use up what’s in the fridge. Plus, it pairs beautifully with brown rice or quinoa for a complete meal!

        Why You Will Love This Recipe
        Quick and easy prep for busy weeknights
Nutritious and packed with vitamins from fresh broccoli
Crispy tofu adds a delightful texture and protein boost

      

Understanding Tofu

Tofu is a fantastic plant-based protein that absorbs flavors beautifully, making it a wonderful addition to any stir fry. When choosing tofu for this recipe, firm tofu is ideal as it holds its shape during cooking. Be sure to drain it thoroughly and press it to remove excess moisture; this step is key for achieving that crispy texture when pan-frying. If you're out of firm tofu, tempeh can be an excellent alternative, providing a nuttier flavor and a denser texture.

Marinating the tofu in soy sauce, garlic, and ginger not only enhances the overall flavor of the dish but also promotes caramelization during cooking. For an extra kick, consider adding a splash of rice vinegar or a pinch of red pepper flakes to the marinade. This small adjustment can bring a new layer of depth to your stir fry, balancing out the earthy flavors of the vegetables beautifully.

Cooking the Perfect Stir Fry

The technique used in stir frying is essential for achieving the desired crunchy texture while retaining the vibrant colors of the vegetables. Make sure to cook over medium-high heat to allow quick cooking and prevent steam, which can lead to soggy veggies. A well-seasoned non-stick skillet is preferable, as it minimizes sticking and enhances the browning of both the tofu and vegetables. You might notice the veggies turn bright green and glossy; that’s the perfect signal that they’re cooked yet still crisp.

If you prefer a bit more texture in your dish, try adding a combination of vegetables—sliced carrots or snap peas can work wonders here. Just be mindful of their cooking times to ensure everything is ready at once. Add them in stages, starting with the tougher vegetables that take longer to soften. This way, you can create a harmonious balance of flavors and textures in every bite.

Ingredients

Gather these fresh ingredients to make a delicious stir fry:

Ingredients

1 block firm tofu, drained and cubed
2 cups broccoli florets
1 red bell pepper, sliced
2 cloves garlic, minced
1 tablespoon fresh ginger, grated
3 tablespoons soy sauce
1 tablespoon olive oil
1 tablespoon sesame oil
Salt and pepper to taste
Cooked brown rice or quinoa, for serving

These ingredients will create a satisfying and healthy meal!

Instructions

Follow these simple steps to prepare your stir fry:

Prepare the Tofu

In a mixing bowl, combine the cubed tofu with soy sauce, garlic, and ginger. Allow it to marinate for at least 10 minutes.

Cook the Tofu

In a non-stick skillet, heat olive oil over medium-high heat. Add the marinated tofu and cook until golden brown and crispy, about 8-10 minutes. Remove from the skillet and set aside.

Stir Fry the Vegetables

In the same skillet, add the broccoli and red bell pepper. Stir fry for about 5-7 minutes until the vegetables are tender but still crisp.

Combine and Serve

Return the tofu to the skillet, drizzle with sesame oil, and toss everything together. Season with salt and pepper to taste. Serve warm over cooked brown rice or quinoa.

Enjoy your healthy and delicious meal!

Pro Tips

For extra crunch, consider adding chopped nuts or seeds on top before serving. This not only enhances the texture but also increases the nutritional value.

Serving Suggestions

This Broccoli Tofu Stir Fry is versatile and can be served over a variety of grains. While cooked brown rice or quinoa is recommended for a nutritious touch, you can also substitute with cauliflower rice for a lower-carb option or even serve it over noodles for a satisfying twist. Don't forget to garnish with sesame seeds or green onions for an extra layer of flavor and visual appeal.

For a complete meal, consider pairing this stir fry with side dishes such as miso soup or a fresh cucumber salad. These additions can balance the warm, savory elements of the stir fry with refreshing bites, creating a harmonious dining experience.

Make-Ahead and Storage Tips

One of the best aspects of this stir fry is its make-ahead potential. You can prepare the tofu marinade and chop up the vegetables a day in advance. Store the marinated tofu in the refrigerator to maximize flavor. Just remember to stir fry the vegetables fresh to maintain their crunch when you're ready to cook—nothing beats the taste of freshly cooked veggies, after all.

If you have leftovers, store them in an airtight container in the fridge for up to three days. Reheat the stir fry in a skillet over medium heat, adding a splash of water to avoid drying out. Although the veggies may lose some crunch during reheating, the flavors will still meld beautifully, making for a quick, satisfying meal on busy days.

Questions About Recipes

→ Can I use other vegetables in this stir fry?

Absolutely! Feel free to add any vegetables you love or have on hand, such as carrots or snow peas.

→ Is this recipe vegan?

Yes, this Broccoli Tofu Stir Fry is entirely plant-based and suitable for vegans.

→ How can I make this dish gluten-free?

You can replace soy sauce with tamari, which is a gluten-free alternative.

→ Can I prepare this in advance?

Yes, you can marinate the tofu ahead of time and store the chopped vegetables in the fridge until you're ready to cook.