Tofu and Broccoli Stir fry

There are plenty of misconceptions out there when it comes to eating healthy. Some think that you have to spend a pretty penny in order to spruce up your diet with vegetables. Others think that most nutritious dishes are too complicated to make quickly. This Tofu and Broccoli Stir Fry can prove those ideas wrong…

There are plenty of misconceptions out there when it comes to eating healthy. Some think that you have to spend a pretty penny in order to spruce up your diet with vegetables. Others think that most nutritious dishes are too complicated to make quickly. This Tofu and Broccoli Stir Fry can prove those ideas wrong because not only is it a quick 23-minute dish, but it also utilizes some affordable ingredients!

This dish has a simplicity to it that would definitely appeal to cooks just starting out. Like I mentioned, the steps will not take too long to complete, and are quite easy to execute. But more than that, you can get such a great variety of nutrients from this dish. Broccoli alone can provide you vitamin C, vitamin K, iron and fiber. It is also great for managing your blood sugar, and lessening inflammation. And our other main ingredient tofu is great for keeping you energized due to its protein content.

I hope that’s convinced you to try out this Tofu and Broccoli Stir Fry. Let’s cook this up together! 

How to Make Tofu and Broccoli Stir Fry

1. Cooking the tofu

Apply heat to a pan, and proceed to add 4 tablespoons of your cooking oil. Once the oil is hot, you can place 8 oz. of extra firm tofu that you’ve sliced into ½ inch pieces inside. Fry both sides of your sliced tofu for about 8 to 10 minutes, or essentially until it gets nice and crunchy. Afterwards, you can transfer the tofu to a container, and just wait for it to cool. Then slice these up into smaller rectangular pieces.

2. Preparing the garlic, ginger and onion

Grab a clean frying pan, and pour your remaining oil inside. That would be about 2 tablespoons. Then just let this heat up. When it does, you can add 1 teaspoon of minced garlic, 1 teaspoon of minced ginger, and 1 medium onion you’ve sliced. Sauté these together.

3. Working the tofu and broccoli into the dish

Now we can get our fried tofu from earlier, and put this in the pan. Pour 2 tablespoons of oyster sauce inside, and stir the mixture together. Let’s also place 3 cups of sliced broccoli florets in the pan, and stir everything again. After that, you can just continue cooking the mixture for 5 to 8 minutes.

4. Sprinkling in salt and pepper

We’re down to our final step! Just add some salt and pepper with the amount depending on your preference. Then transfer your Tofu and Broccoli Stir Fry to a plate, and serve with some steaming hot rice!

Had fun working with the versatile and delicious ingredient that is tofu? You’ve got so much more recipes to explore that contain this perfect protein. Here are a few of my recommendations!

More Tofu Dishes to Try

Tokwat Baboy

If you’re just starting out with Filipino cuisine, this is one dish you have definitely got to make for yourself. Tokwat Baboy is a classic, and an absolute favorite among various Pinoys. You will be able to taste a whole lot of sourness from our white vinegar, as well as some rich saltiness from soy sauce, peppercorn and more great seasonings. But just know that this takes a bit of a long process to recreate. A huge chunk of time comes from tenderizing the pork belly and pig’s ears. But we truly want the texture to be perfect for this, and so I really recommend maxing out the time to let this simmer to 1 hour.

Sizzling Tofu Sisig

You can actually recreate yet another popular Filipino dish with tofu. This Sizzling Tofu Sisig is definitely a great dish to indulge in, largely because it is a more nutritious and filling way to have your sisig. But just like the original, it should taste meaty, crispy, and satisfyingly savory. And the best part? You will need less than a half hour to complete this sisig dish!

Ginataang Talong With Malunggay And Tofu

Tofu, like a large variety of ingredients, tastes terrific with some creamy coconut milk. Add in some eggplant and malunggay leaves for added texture, and you’ve got yourself a truly satisfying dish. This Ginataang Talong with Malunggay And Tofu is massively healthy, but also has so much flavor to leave you wanting more and more. This recipe makes 3 servings too, and so it is perfect for lunch with a small group. But you can also adjust the ingredients if you are inviting more people for a nutritious, warm meal. And another benefit to this is that it takes just about 35 minutes to make altogether. 

What are your thoughts on this Tofu and Broccoli Stir Fry? You can leave your feedback and queries in the comments section below! I will get to them as soon as I can.

Did you make this? If you snap a photo, please be sure tag us on Instagram at @panlasangpinoy or hashtag #panlasangpinoy so we can see your creations!

Tofu and Broccoli Stir fry

Prep: 5 minutes minutes

Cook: 18 minutes minutes

Total: 23 minutes minutes

Instructions

• Heat a pan and then pour-in 4 tablespoons of cooking oil.

• When the oil becomes hot, fry both sides of the sliced tofu until the texture becomes crisp (about 8 to 10 minutes per side)

• Remove the tofu from the pan and let cool. Slice into smaller rectangular pieces. Set aside.

• On a clean frying pan, heat the remaining oil.

• Sauté the garlic, ginger, and onion

• Add the fried tofu slices along with the oyster sauce. Stir.

• Put-in the broccoli florets. Stir and then cook for 5 to 8 minutes.

• Add salt and pepper to taste.

• Transfer to serving plate.

• Serve with rice. Share and enjoy!

Video

Nutrition Information

Serving: 3g Calories: 263kcal (13%) Carbohydrates: 11g (4%) Protein: 7g (14%) Fat: 22g (34%) Saturated Fat: 2g (10%) Polyunsaturated Fat: 7g Monounsaturated Fat: 14g Trans Fat: 0.1g Sodium: 315mg (13%) Potassium: 395mg (11%) Fiber: 3g (12%) Sugar: 4g (4%) Vitamin A: 2959IU (59%) Vitamin C: 62mg (75%) Calcium: 64mg (6%) Iron: 1mg (6%)

© copyright: Vanjo Merano