Savory Tofu and Broccoli Stir-Fry: A Quick and Healthy Recipe for Any Night

Tofu and broccoli stir-fry is a delicious, nutritious, and flexible dish perfect for busy weeknights or whenever you desire a wholesome meal. This vibrant stir-fry balances crispy tofu cubes and crisp-tender broccoli florets tossed in an aromatic, savory sauce that melds Asian flavors with ease. Whether you’re a seasoned tofu lover or new to cooking with it, this recipe will change the way you view plant-based proteins and vegetables.

Table of Contents

Why Tofu and Broccoli Stir-Fry Works

Tofu is a powerhouse plant-based protein containing all essential amino acids. It’s affordable, widely available, and a great meat alternative, especially when cooked correctly. Achieving a firm, crispy exterior and a tender, flavorful interior transforms tofu from bland to irresistible.
Broccoli provides a vibrant texture and a host of health benefits, including antioxidants and vitamins like vitamin C. Its florets soak up sauces beautifully and turn crisp-tender when stir-fried or blanched.
The Sauce blends umami-rich sauces like soy sauce, hoisin, and a zing of fresh ginger or garlic, often thickened with cornstarch to coat ingredients with a luscious glaze.
Quick Cooking Time – Most recipes come together in about 30 minutes or less.

Essential Ingredients

Extra firm or super firm tofu: Ensures the tofu holds its shape and crisps well without crumbling. Pressing is optional if using super firm tofu.
Broccoli crowns: Fresh is preferred for better texture, but frozen can work as a convenient substitute.
Soy sauce (low sodium recommended): Adds rich umami and saltiness.
Hoisin sauce: Gives the sauce depth with a balanced sweet and salty flavor.
Rice vinegar or Shaoxing wine: Adds brightness and complexity.
Fresh ginger and garlic: Provide warmth and aromatic sharpness.
Cornstarch: Coats tofu for crispiness and thickens the sauce.
Neutral oil (canola, grapeseed, or light olive oil): Needed for frying tofu and vegetables.
Sesame oil and sesame seeds: Add nuttiness as final flavor notes.
Optional sweeteners like maple syrup or sugar to balance savory notes.

Step-by-Step Preparation

1. Prepare the Tofu

Drain tofu and pat dry thoroughly using paper towels to remove excess moisture, which helps achieve a crispy crust.
Cut into cubes or rectangles, depending on preference.
Toss the tofu pieces with cornstarch to create a light coating that crisps during cooking.

2. Cook the Broccoli

Blanch broccoli briefly in boiling water or stir-fry it in oil with salt and pepper until bright green and tender-crisp. Avoid overcooking to maintain texture.
Remove and set aside.

3. Pan-Fry the Tofu

Heat oil in a pan or wok over medium to medium-high heat.
Place tofu cubes without overcrowding the pan, allowing space for even browning.
Let tofu cook undisturbed for a few minutes until golden and crispy, then flip carefully to brown other sides.

4. Prepare the Sauce

Whisk together soy sauce, hoisin, rice vinegar, minced garlic, grated ginger, a bit of water or vegetable stock, and a cornstarch slurry to thicken.
Adjust sweetness with maple syrup or sugar if desired.

5. Combine and Finish

Return broccoli and tofu to the pan.
Pour the sauce over and cook, stirring gently, until the sauce thickens and coats all ingredients.
Drizzle with toasted sesame oil and sprinkle with sesame seeds and chopped green onions for garnish.

Tips for Success

Tofu Cooking: Use a well-heated pan, add enough oil, and allow tofu to sear properly before flipping to prevent sticking.
Pan Type: Non-stick or well-seasoned stainless steel pans both work well; heating technique varies slightly for each.
Vegetable Variations: Feel free to mix in mushrooms, carrots, snap peas, or bell peppers for added color and nutrients.
Make it Vegan: Ensure hoisin sauce is vegan or substitute with a peanut butter-based sauce for a twist.
Meal Prep: Chop broccoli ahead of time; tofu can be cooked and sauce made separately, then combined to reheat quickly.

Serving Suggestions

Serve this stir-fry over steamed brown or white rice, or toss with noodles for a satisfying, balanced meal. It pairs well with light Asian-inspired sides like sautéed mushrooms or an Asian cabbage salad, adding a refreshing contrast.

Storage and Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days.
Gently reheat on the stovetop to retain tofu’s texture or microwave for convenience.
Freezing is possible but may impact tofu’s crispiness; thaw overnight in the refrigerator before reheating.

Nutritional Benefits

This dish is high in protein and fiber, low in carbohydrates (depending on your choice of sides), and rich in vitamins and antioxidants. Tofu supplies calcium and iron, while broccoli brings vitamin C, making this a healthy and satisfying meal option.

In Conclusion

Tofu and broccoli stir-fry delivers on flavor, nutrition, and speed. With straightforward ingredients and techniques, it elevates the simple tofu to a crispy, flavorful star while letting broccoli shine with its bright color and crunch. By mastering a few key tips—like properly drying tofu, using a savory zingy sauce, and perfectly cooking the vegetables—you’ll have a go-to recipe that’s as nourishing as it is delicious for any night of the week.