Broccoli and Tofu Stir Fry

Hello Friends,

Today I am going to share recipe for Broccoli and Tofu Stir Fry which is super delicious and can be easily prepared under 30 minutes. It is super healthy with all the goodness of broccoli and tofu in it. Recently I have joined in Face book a challenge called A-Z Recipe Challenge and in which we have to choose key ingredient alphabetically and post every alternate month. For this month we have to choose key ingredient from Alphabet ‘B’ and as soon as I came to know, the first ingredient which popped in my head was broccoli. So friends here’s is my recipe with the key ingredient “Broccoli”. I hope you all will like it.

 

Servings: 2

Cooking Time: 30 minutes

Ingredients:

  • 2 cups broccoli florets
  • 1 cup firm tofu diced
  • 1-2 tbsp oil (sesame oil,peanut oil, sunflower oil  etc can be used)
  • 4-5 cloves of garlic minced
  • 1 tbsp dark soy sauce
  • 1 tbsp chilli flakes (you can adjust it according to taste)
  • 1 tbsp brown sugar (you can substitute it with honey too)
  • lemon and pepper seasoning (optional) (you can also add only 1 tsp black pepper powder)
  • Salt to taste
  • 1 tbsp sesame seeds

For making nice tofu, first of all we need to take out all the excess water from the tofu. Otherwise the texture and taste of tofu will not be good. For this wrap the tofu with tissue paper and press it between two plates as shown in the pictures above. Change the tissue paper in every 5-10 minutes, till all the excess water has been absorbed. By changing tissue paper 3-4 times will do the task.

Broccoli and Tofu Stir fry 5

Now dice the tofu into size of your choice and keep it aside.

Boil water in a deep pan, when water starts boiling add broccoli florets in it. Boil it for 5-7 minutes and then sieve it with help of a colander. Now immediately put broccoli under running cold water for 2 minutes to retain its beautiful green color. Drain all the water and keep it aside.

Heat a non stick pan and add round 1 tbsp oil in it. Keep the gas on low to medium heat. When oil is hot enough add tofu in it in one single layer so that it roast nicely. Cook on low to medium flame only for tofu to become crispy. Roast till tofu is golden brown in color from both the sides. It will look like the fourth picture given above.

After roasting the tofu, in the same pan add little more oil and add minced garlic in it. Saute it for about a minute or so till it turns little brown in color.

Mean while when garlic is sauteing, prepare the stir fry sauce. In a bowl add soy sauce, chilli flakes, brown sugar, lemon and pepper seasoning and salt. Mix all the ingredients nicely. As garlic turns little brown in color add the sauces and give it a quick stir for few seconds.

Now quickly add tofu and broccoli and mix every thing nicely. Add some sesame seeds and give it a quick stir.

Broccoli and Tofu Stir fry 19

Super delicious and quick Broccoli and Tofu Stir Fry is ready to be enjoyed. Serve it hot over steamed white or brown rice or have it as a meal. In any way it is super delicious. I love to have this in my snacks too as it is rich in protein and very low in carbs. You can also add some cashews in it for little crunch. So friends do try out this recipe and please let me know how you like it. Enjoy !!

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Please share your comments, feel free to post / email me your queries or if you need any additional details.

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44 Comments Add yours

  1. Kurian says:

    Healthy and yummy Anshu

    Liked by 1 person

    1. Thank you so much !!

      Liked by 1 person

      1. Kurian says:

        You are welcome Anshu

        Liked by 1 person

  2. mistimaan says:

    Nice and tasty recipe 🙂

    Liked by 1 person

  3. thats a healthy one for the kids !

    Liked by 1 person

  4. Jyoti Rao says:

    Super delicious and healthy share Anshu!

    Liked by 1 person

  5. I love broccoli and tofu stir fry. So delicious and healthy too.

    Liked by 1 person

    1. Thank you so much !!

      Liked by 1 person

  6. I love the look and sound of this dish! Super tempting! 🙂

    Liked by 1 person

  7. stir fry looks delicious and healthy…yummy share for the challenge

    Liked by 1 person

    1. Thank you so much !!

      Like

  8. flavourdiary says:

    yummy and healthy share for the challenge…yum

    Liked by 1 person

  9. Priya Suresh says:

    I would like to have this healthy and protein rich stiry fry with a bowl of rice. Prefect dish to give a try definitely.

    Liked by 1 person

    1. Thanks a lot Priya !!

      Like

  10. Such a healthy Stir Fry Anshu and apt for the theme. Some brown rice and a good helping of this stir fry would be a perfect lunch option. This is my kind of food, healthy yet delicious.

    Like

    1. Thanks a lot Vidya…These words of appreciation coming from you means a lot to me !!

      Like

  11. nafiseseyedbagher says:

    fry broccoli has good taste?

    Like

  12. JollyHomemadeRecipes says:

    Oh i love this 🙂 Yummy and easy to prepare !!

    Liked by 1 person

    1. Thanks a lot Jolly !!

      Like

  13. Aruna says:

    This recipe is just what I would love for a weekday dinner. Protein-rich, low-calorie and easy to make without compromising on taste.

    Liked by 1 person

    1. Thank you so much Aruna !!

      Like

  14. Renu Agrawal Dongre says:

    Looks Simon delicious and so very healthy. Would love to give this a try.

    Liked by 1 person

    1. Thank you so much Renu. Please let me know how it turned out !!

      Like

  15. I love the way you have kept the crunch of the broccoli. vibrant flavours too.

    Liked by 1 person

    1. Thanks a lot Seema !!

      Like

  16. code2cook says:

    This combination looking so perfect with rice. So healthy and you cooked them nicely. I really loved the way you cooked broccoli.

    Liked by 1 person

  17. poonampagar says:

    The broccoli tofu stir fry sounds so flavorful..and healthy..would love to have it with a bowl of rice.

    Like

  18. poonampagar says:

    Broccoli is a happy veggie in my house and we are getting adapted to the Tofu flavors aswell. Loved the easy to follow recipe and your presentation too !

    Liked by 1 person

  19. Loved this healthy and delicious stir fry.Bookmarkin it to try soon.Superb share.

    Liked by 1 person

    1. Thank you so much. Please let me know how it turned out !!

      Like

  20. Jayeeta says:

    Broccoli & Tofu both are healthy ingredients…..awesome combination….

    Liked by 1 person

  21. Ankita Dash says:

    Quick and easy recipe…instead of rice i love to try with roti or nan..

    Liked by 1 person

    1. Thanks a lot Ankita !!

      Like

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