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 carrots, sliced; 2 tablespoons soy sauce; 1 tablespoon olive oil; 2 cloves garlic, minced; 1 teaspoon ginger, grated; Salt and pepper to taste

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I love this Healthy Dinner Broccoli Tofu Stir Fry because it's not only quick to prepare but also packed with flavor and nutrients. The combination of crunchy broccoli and perfectly cooked tofu makes for a satisfying meal that doesn't sacrifice health for taste. We often whip this up when we're short on time but still want something nutritious and delicious. In just 30 minutes, you can have a wholesome dinner on the table, making it my go-to recipe for busy weeknights.

Created by

Arabelle Finch

Last updated on 2026-01-11T18:38:37.059Z

When I first tried making stir fry at home, I was surprised at how easy and quick it was, especially with this Healthy Dinner Broccoli Tofu Stir Fry. The key is to have all your ingredients prepped and ready to go since the cooking process is fast. I've learned that a hot pan really helps to achieve that delicious char on the veggies and tofu. Use a high smoke point oil for a better result!

Over time, I've experimented with different sauces and spices, but I keep returning to this simple soy sauce and garlic blend which truly brings out the flavors while keeping it healthy. Each bite is colorful and packed with nutrients, making this dish as pleasing to the eyes as it is to the palate. It’s a recipe I recommend to everyone looking for a way to get more vegetables into their dinners!

        Why You'll Love This Recipe
        Packed with fresh vegetables and plant-based protein
Quick to prepare, perfect for busy weeknights
Customizable with your favorite sauces and spices

      

Choosing the Right Tofu

Selecting the right tofu is crucial for achieving the best texture in your stir fry. I recommend using firm or extra-firm tofu, as these types hold their shape better during cooking compared to soft or silken varieties. When draining the tofu, press it gently between paper towels or a clean kitchen towel for about 15 minutes to remove excess moisture. This step is important because less moisture allows the tofu to brown beautifully and absorb flavors more effectively.

If you prefer a crispy texture, consider cubing the tofu and freezing it overnight. Once thawed, the tofu's texture changes, creating a slightly spongy surface that allows it to soak up more sauce while maintaining a satisfying bite. This technique is particularly useful if you want to elevate the crunch factor in your stir fry.

Vegetable Variations and Additions

While this recipe calls for broccoli, bell peppers, and carrots, feel free to experiment with your favorite vegetables! Snow peas, snap peas, or even thinly sliced zucchini can work wonderfully and add extra color and crunch. Remember that cooking times may vary, so add firmer vegetables like carrots first, allowing them to cook for a couple of minutes before introducing more delicate options such as bell peppers.

For an extra burst of flavor, consider tossing in a handful of bean sprouts or a sprinkle of sesame seeds just before serving. These additions not only enhance the dish's visual appeal but also add a delightful crunch that can elevate your stir fry experience.

Serving and Storing Tips

This Healthy Dinner Broccoli Tofu Stir Fry is best enjoyed fresh and hot, straight from the skillet. However, if you have leftovers, store them in an airtight container in the refrigerator for up to three days. When reheating, be mindful not to overcook as this can make the tofu tough. Gently heat in a skillet over medium-low heat, adding a splash of water or broth to prevent sticking and maintain moisture.

If you're meal prepping for the week, consider preparing the tofu and vegetables separately to maintain their textures. Store components in the fridge and combine them just before serving. This way, you can enjoy a freshly sautéed stir fry even on the busiest of nights!

Ingredients

Gather the following ingredients to prepare your Healthy Dinner Broccoli Tofu Stir Fry:

Ingredients

1 block firm tofu, drained and cubed
2 cups broccoli florets
1 red bell pepper, sliced
2 carrots, sliced
2 tablespoons soy sauce
1 tablespoon olive oil
2 cloves garlic, minced
1 teaspoon ginger, grated
Salt and pepper to taste

Make sure to have these ingredients on hand to create a flavorful stir fry!

Instructions

Follow these steps to make your stir fry:

Prepare the Tofu

Heat olive oil in a large skillet over medium-high heat. Add the cubed tofu, season with salt and pepper, and cook until golden brown on all sides, about 10 minutes.

Add the Vegetables

Add minced garlic, grated ginger, broccoli, bell pepper, and carrots to the skillet. Stir-fry for about 5 minutes until the vegetables are tender-crisp.

Finish with Sauce

Pour soy sauce over the stir-fry and toss everything together. Cook for an additional 2-3 minutes to allow flavors to meld.

Once you finish cooking, serve the stir fry hot over rice or quinoa!

Pro Tips

For an extra kick, add red pepper flakes or your favorite hot sauce. This dish also pairs wonderfully with brown rice or quinoa for a complete meal.

Flavor Enhancements

To enhance the flavor profile of your stir fry, consider adding a splash of rice vinegar or a dollop of chili paste during the cooking process. The vinegar adds a tangy brightness that complements the savory soy sauce, while the chili paste brings heat and depth. Start with a teaspoon or two, then adjust according to your taste preferences.

Additionally, for a richer flavor, you might want to drizzle a bit of sesame oil over the finished stir fry just before serving. Its nutty aroma adds a distinctive touch that can elevate the dish from simply good to truly outstanding. Make sure to mix well to distribute the flavor throughout the ingredients.

Gluten-Free Options

For a gluten-free version of this recipe, simply swap soy sauce for tamari, which is naturally gluten-free. Many grocery stores offer a variety of tamari that tastes similar to traditional soy sauce, allowing you to keep the dish flavorful without compromising on your dietary needs.

Moreover, be sure to check the labels on any sauces or condiments you use for hidden gluten ingredients. Always opt for certified gluten-free products when available for peace of mind while enjoying your healthy dinner.

Scaling the Recipe

This recipe can easily be scaled up or down depending on your needs. Simply double or halve the ingredient quantities proportionally. For larger gatherings, consider using a wok instead of a skillet, which allows for greater surface area—perfect for even cooking and browning of ingredients.

If you're preparing for a crowd, keep in mind to cook in batches rather than overcrowding the pan. Overcrowding can lead to steaming rather than stir-frying, resulting in less desirable textures. Cook the ingredients in two or three separate batches if necessary, and combine them just before serving for an evenly cooked dish.

Questions About Recipes

→ Can I use other vegetables?

Absolutely! Feel free to substitute vegetables based on your preference, such as snap peas, zucchini, or mushrooms.

→ Is this recipe gluten-free?

Yes, if you use tamari instead of soy sauce, this dish can be gluten-free.

→ How do I store leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet or microwave before serving.

→ Can I add a protein besides tofu?

Definitely! You can substitute tofu with chicken, shrimp, or chickpeas for variety.