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overhead view of a bowl of tofu and broccoli stir fry with soy tahini sauce

Tofu & Broccoli Stir Fry w/Soy Tahini Sauce


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  • Author: Stacey
  • 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

Units Scale
  • 1 package firm or extra firm tofu
  • 3 heaping cups broccoli
  • 1/3 cup chopped peanuts
  • 1/3 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
  • 1/2 teaspoon salt

Instructions

  1. 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.
  2. 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. 
  3. Chop broccoli and put in a pot with a steamer insert. 
  4. Put 1/3 cup peanuts in a mini food processor and blend. This will be a topping for the stir fry. 
  5. 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. 
  6. Chop cilantro (optional for garnish). If you don’t like cilantro, fresh basil works too. 
  7. Chop your avocados. I do this right before serving since they can brown easily. 
  8. 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. 
  9. 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.

Notes

  1. 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. 
  2. 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. 
  3. 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. 
  4. If you prefer a softer tofu, while not ideal for a stir fry, it can work but handle it gently.