Description
A delicious and healthy tofu stir-fry packed with broccoli, mushrooms, and a savory sauce.
Ingredients
Scale
- 14 oz extra-firm tofu, pressed and cubed
- 3 cups broccoli florets
- 2 cups sliced mushrooms (cremini or button)
- 1 small onion, sliced
- 3 cloves garlic, minced
- 1/4 cup soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1 tablespoon cornstarch
- 1 tablespoon maple syrup or brown sugar
- 2 teaspoons rice vinegar
- 1 teaspoon grated fresh ginger (optional)
- 1 tablespoon sesame seeds (for garnish)
Instructions
- Press tofu for 15–20 minutes, then cut into cubes and toss in cornstarch.
- In a bowl, whisk soy sauce, sesame oil, vinegar, maple syrup, garlic, and ginger. Set aside.
- Heat oil in a non-stick pan and sear tofu until golden on all sides (8–10 minutes). Remove and set aside.
- In the same pan, sauté onions until translucent, then add mushrooms and cook until browned.
- Add broccoli and stir-fry until just tender and vibrant green.
- Return tofu to the pan, pour in the sauce, and toss to coat evenly. Let it simmer for 2–3 minutes until the sauce thickens.
- Garnish with sesame seeds and serve hot over rice, noodles, or quinoa.
Notes
- This stir-fry is customizable; feel free to add other vegetables like bell peppers or carrots.
- Serve with your choice of rice, noodles, or quinoa.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Main Dish
- Method: Stir-Fry
- Cuisine: Asian
Nutrition
- Serving Size: 1 serving
- Calories: 220
- Sugar: 3g
- Sodium: 800mg
- Fat: 10g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 14g
- Cholesterol: 0mg