Healthy Dinner Broccoli Tofu Stir Fry

Name: Healthy Dinner Broccoli Tofu Stir Fry
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 block firm tofu, pressed and cubed; 2 cups broccoli florets; 1 bell pepper, sliced; 1 carrot, julienned; 3 cloves garlic, minced; 1 inch ginger, grated; 3 tablespoons soy sauce; 1 tablespoon sesame oil; 1 tablespoon olive oil; Salt and pepper to taste; Sesame seeds for garnish (optional)

Highlighted under: Fresh Healthy Meals Favorites

I love preparing this Healthy Dinner Broccoli Tofu Stir Fry for a nutritious and vibrant meal that comes together in just minutes. The colorful veggies and protein-packed tofu not only make it a feast for the eyes but also provide a wholesome boost to my dinner routine. I enjoy experimenting with different sauces to elevate the flavor, and the combination of garlic and ginger truly makes this dish pop. Plus, it’s a fantastic way to incorporate more greens into my diet without sacrificing taste or satisfaction.

Created by

Serena Whitaker

Last updated on 2026-01-11T15:37:35.448Z

When I first decided to make this stir fry, I was pleasantly surprised at how quickly everything came together. The crisp texture of the broccoli against the softness of the tofu creates a delightful contrast on the palate. I learned that pressing the tofu before cooking makes a significant difference, helping it absorb the sauce better and enhancing the overall flavor.

Each time I make it, I like to adjust the sauce to bring out new flavors—sometimes I add a splash of sesame oil or a hint of chili for a kick. This dish has become a weeknight staple, offering both health benefits and comfort in one delicious bowl.

Why You Will Love This Recipe
Fresh, vibrant veggies provide a satisfying crunch
Protein-rich tofu absorbs flavors beautifully
Quick and easy, perfect for busy weeknights

Mastering Tofu Cooking

The secret to perfectly cooked tofu lies in pressing it beforehand. This step helps remove excess moisture, allowing the tofu to absorb the flavors of your dish more effectively. If you find yourself short on time, you can buy pre-pressed tofu, but ensure it is firm to hold its shape during cooking. I recommend cutting the tofu into even cubes—about 1 inch—to achieve a uniform golden-brown crust on all sides. Keep an eye out for a slight golden color as a sign that it's ready to incorporate the next ingredients.

When cooking the tofu, use a large skillet or wok to allow for even heat distribution. Medium-high heat is key here; too low, and the tofu will become soggy instead of crisp. The ideal cooking time is around 8-10 minutes, with gentle flipping to avoid breaking the cubes. If you notice the tofu sticking to the pan, adding a splash more olive oil will help release it while intensifying the flavor.

Flavor Pairings and Techniques

The complementary flavors of garlic and ginger are essential in this stir fry, providing an aromatic base that enhances the freshness of the vegetables. Mince the garlic finely to release its natural oils and ensure it doesn’t burn—overcooked garlic can turn bitter. I always add ginger right after the garlic to maximize that fragrant punch; about a minute is all it takes for both to become aromatic and golden without burning.

Using a combination of soy sauce and sesame oil not only introduces depth to the dish but also a delightful umami flavor. For a gluten-free alternative, tamari can be substituted for the soy sauce without sacrificing taste. You can also experiment by adding a splash of rice vinegar or a hint of chili paste for some heat, depending on your palate preference.

Storage and Serving Suggestions

This Healthy Dinner Broccoli Tofu Stir Fry is fantastic for meal prep! You can store leftovers in an airtight container in the fridge for up to 3 days. When reheating, I recommend using a skillet over medium heat to maintain the texture of the tofu and vegetables rather than a microwave, which can make them lose their crispness. Add a touch of fresh sauce if needed to moisten and revitalize the flavors.

For an even heartier meal, serve this stir fry over cooked brown rice or quinoa. The nutty flavors of these grains complement the dish beautifully, while also boosting your fiber intake. Another great option is to toss in some cooked soba noodles at the end to make the dish more filling. Lastly, feel free to switch up the vegetables based on what's in season or what you have on hand—zucchini, snap peas, or even mushrooms work wonderfully!

Ingredients

Gather the following ingredients:

Ingredients

1 block firm tofu, pressed and cubed
2 cups broccoli florets
1 bell pepper, sliced
1 carrot, julienned
3 cloves garlic, minced
1 inch ginger, grated
3 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
Salt and pepper to taste
Sesame seeds for garnish (optional)

Make sure to prepare your ingredients ahead of time for a smooth cooking process.

Instructions

Follow these steps to create your stir fry:

Prepare Tofu

Heat olive oil in a large skillet or wok over medium-high heat. Add the cubed tofu and cook until golden brown on all sides, about 8-10 minutes.

Sauté Vegetables

Add garlic and ginger to the pan, stirring for about a minute until fragrant. Then add broccoli, bell pepper, and carrot. Stir fry for another 5 minutes.

Add Sauce

Pour in the soy sauce and sesame oil, mixing well to ensure all ingredients are evenly coated. Cook for an additional 2-3 minutes.

Serve

Remove from heat, season with salt and pepper, and serve hot, garnished with sesame seeds if desired.

Enjoy your delicious stir fry with rice or noodles if desired!

Pro Tips

Feel free to customize your stir fry by adding other vegetables like snow peas or mushrooms for extra flavor and nutrition.

Troubleshooting Common Issues

If you find that your tofu isn’t browning well, it may be because the pan isn’t hot enough, or there’s too much liquid in the pan. Before adding the tofu, make sure to heat the oil until it's shimmering. This will create a perfect sear early on, giving you that desired crisp texture.

In case the vegetables seem soggy after cooking, remember not to overcrowd the pan. Stir frying works best when there’s ample space for the vegetables to get that excellent caramelization. For optimal texture, add tougher vegetables like carrots first, allowing them to cook longer before introducing quicker-cooking options like bell peppers or broccoli.

Variations for Every Taste

Feel free to switch up the protein in this dish. Tempeh or seitan make great alternatives to tofu, offering similar textures while introducing different flavors. If you prefer shrimp or chicken, simply adjust the cooking time accordingly, ensuring that proteins reach a safe internal temperature while still maintaining a tender texture.

Don't shy away from adding additional veggies! Snow peas, bok choy, or even baby corn can add interesting textures and flavors. For a bit of sweetness, throw in some pineapple chunks in the last minute of cooking. This will caramelize beautifully and add a sweet contrast to the savory sauce.

Scaling the Recipe Up or Down

This recipe is easily scalable, whether you're cooking for one or a crowd. Simply double or halve the ingredients based on the number of servings you need. Just remember to maintain the same cooking techniques. Keep an eye on the cooking time, especially if you’re cooking in larger batches, as it may take longer for everything to cook evenly.

When scaling up, using a large, wide pan or even a wok will help ensure that all ingredients fry evenly. This prevents steaming, which can occur if too many vegetables are crowded in a small space, thereby losing that desirable crunch. Taste as you go to adjust the seasoning, especially if increasing quantities significantly.

Questions About Recipes

→ Can I use frozen broccoli for this recipe?

Yes, frozen broccoli works well. Just ensure it's cooked briefly to retain some crispness.

→ How do I store leftovers?

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet for best results.

→ Can I make this dish vegetarian?

This recipe is already vegetarian! Just ensure your soy sauce is plant-based.

→ What can I substitute for tofu?

You can substitute tofu with tempeh or chickpeas for a different texture and flavor.