I'm not a vegetarian but I do love tofu. One of the best tofu stir fry's I ever had was topped with a soy tahini sauce which I've recreated for the recipe I'm sharing today! Knowing how to make a great tofu & broccoli stir fry is essential. When I'm tired of chicken, pork, beef and all that - it is tofu time. So here we go!
To Give This Tofu & Broccoli Stir Fry a Kick We'll Drizzle a Sauce on Top
As previously mentioned in other blog posts, there are some foods that don't have too much flavor. Like risotto. It doesn't taste like anything. We have to make it taste like something. Same thing with tofu. We've got to add the flavor to it and there are so many options.
Just as I would with any protein like chicken, fish or beef - I season my tofu with salt and pepper when I put it in the pan. I prefer cooking my tofu in olive oil, but if you want it crispier, I suppose you could use canola or vegetable oil. Once it's finished cooking, I douse it with a couple of tablespoons of soy sauce.
The highlight of this dish, for me, is the soy tahini sauce. I love a good sauce to drizzle on my tofu to give a little extra pop of flavor. This soy tahini sauce does the trick and then some. I always make a little extra because it works as a salad dressing too!
This tofu & broccoli stir fry is a great healthy option for dinner and also reheats well for additional lunches. I like to serve it over brown rice, but basmati or quinoa would be great options too!
Craving More Vegetarian Delights? I Gotcha Covered:
- Butternut Squash Risotto
- Sweet Potato Pizza w/Smoked Cheddar and Rosemary
- Roasted Veggie Tart w/Leeks & Goat Cheese
- Coconut Tofu w/Crushed Pineapple & Broccolini
- The Best Pan Fried Mozzarella
- Roasted Eggplant Towers w/Cheesy Ricotta Blend
- Cute Little Mac & Cheese Mini Muffins
- The Best Salsa You'll Ever Make
- Apple Brie Crostini w/Toasted Pecans & Drizzled Honey
Remember: you can make amazing food right in your own kitchen. I have printable recipes and instructional videos to guide you if you need help. It's never too late to learn how to cook. Sharing meals with our loved ones is one of life's most precious gifts. It's a tradition we should keep alive so we can connect with friends and family. It's a time to put down our devices and talk face to face. Breaking bread with the people we care about is a time to share our stories and our laughter. Now go forth and cook!
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Tofu & Broccoli Stir Fry w/Soy Tahini Sauce
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
Description
This healthy tofu & broccoli stir fry is the perfect light dinner. With broccoli, peanuts, cilantro, avocado and topped with soy tahini sauce – this dish is bursting with flavor!
Ingredients
- 1 package firm or extra firm tofu
- 3 heaping cups broccoli
- ⅓ cup chopped peanuts
- ⅓ cup chopped cilantro (optional garnish)
- 1-2 chopped avocados
- 2 tablespoons soy sauce
The sauce (yields about 1 cup)
- 4 tablespoons tahini
- 2 tablespoons soy sauce
- 2 garlic cloves, grated
- 3 inches of ginger, grated
- 3 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 2 tablespoons water
The rice
- 2 cups brown rice (follow package instructions)
- 1 tablespoon of butter
- ½ teaspoon salt
Instructions
- Start cooking your rice before you do anything else. By the time you make everything the rice will be done or nearly done. If you don't want to use butter you can substitute olive oil.
- Wrap tofu in paper towel and gently press on it to get some of the water out of the tofu. Then cut tofu into cubes.
- Chop broccoli and put in a pot with a steamer insert.
- Put ⅓ cup peanuts in a mini food processor and blend. This will be a topping for the stir fry.
- Make the soy tahini sauce. Grate your garlic and ginger on a microplane or box grater. If you don’t have either, just finely dice it. (see notes below). Juice your lemons. Add all sauce ingredients to your food processor and blend until smooth. If you need to thin it out add water. If you need to thicken it, add a touch more tahini sauce.
- Chop cilantro (optional for garnish). If you don’t like cilantro, fresh basil works too.
- Chop your avocados. I do this right before serving since they can brown easily.
- Steam your broccoli and cook your tofu. Do this simultaneously – they both take about 10 minutes start to finish. Cook the broccoli on high heat and bring to boil. Put lid on to steam until al dente. Cook the tofu on med-to-high heat for about 5 minutes on each side until browned – or less if you don’t want it as browned. At the end of cooking the tofu, add soy sauce to the pan and stir to coat.
- To serve put brown rice in a bowl – top with tofu, broccoli, avocado, peanuts, cilantro (or basil), and drizzle the soy tahini sauce over the whole dish.
Equipment
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Pyrex Glass Measuring Cup (2 Cup)
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Steamer Insert, Stainless Steel
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Calphalon Saute Pan with Lid (5QT)
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- When making rice, I do recommend following the package instructions. If it doesn’t include salt and butter – I do recommend for a 2 cup portion – to use a tablespoon of butter and about a half teaspoon of salt. If you don’t want to use butter you can substitute with olive oil.
- Even though all the ingredients for the sauce go in the food processor, I do still grate the garlic and ginger before putting it in there. I’ve found my processor doesn’t get garlic and ginger ground down enough. I like a smoother sauce for this so I grate the garlic and ginger on my microplane first, then add to the food processor.
- To get 3 tablespoons of lemon juice it took about 2 ½ lemons for me. It all depends on the size of your lemons and how much juice you can get out of them. Not all lemons are created equal.
- If you prefer a softer tofu, while not ideal for a stir fry, it can work but handle it gently.
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