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: Serves 4
Ingredients: 14 oz firm tofu, pressed and cubed; 2 cups broccoli florets; 1 red bell pepper, sliced; 1 carrot, sliced; 3 cloves garlic, minced; 2 tbsp soy sauce; 1 tbsp sesame oil; 1 tsp ginger, grated; 2 tbsp olive oil; Salt and pepper to taste

Highlighted under: Simple Cooking

I absolutely love making this Healthy Dinner Broccoli Tofu Stir Fry! It’s a vibrant and nutritious meal that’s quick to whip up after a busy day. The combination of tender broccoli, crispy tofu, and a flavorful sauce makes for a perfect dinner option that satisfies both my taste buds and my health goals. I particularly enjoy how the fresh ingredients come together to create a bright and colorful dish on my plate. Plus, it’s entirely plant-based and packs a power punch of nutrients.

Created by

Willow Harries

Last updated on 2026-01-11T19:16:37.146Z

As I was experimenting with new dinner ideas, I stumbled upon a simple yet delicious broccoli tofu stir fry that quickly became a staple in my kitchen. The key is in the marination of the tofu; I let it soak in soy sauce for just a few minutes while I prep the vegetables. This really enhances the flavor and brings a delightful umami element to the dish.

I love adding a splash of sesame oil at the end for that nutty aroma, elevating the overall taste. The vibrant colors from the fresh broccoli and other veggies make this dish as appealing to the eyes as it is to the palate, and I always look forward to leftovers!

        Why You Will Love This Recipe
        Quick and easy to prepare for a weeknight dinner
Packed with nutrients and flavor from fresh ingredients
Perfect for meal prep and tastes even better the next day

      

Tips for Perfect Tofu

To achieve a crispy texture in your tofu, ensure it is pressed adequately to remove excess moisture. A firm tofu variety works best, as it holds its shape and texture during cooking. I recommend pressing the tofu for at least 15 minutes before cubing it, and marinating for a minimum of 10 minutes. This not only infuses flavor but also helps in achieving that coveted golden crust when cooked.

When cooking the tofu, use medium-high heat and allow it to sear without stirring too much initially. This will help form a golden-brown exterior. Keep an eye on it, as cooking times can vary based on your stove and pan. If the tofu begins to stick, you can add a tiny splash of soy sauce or water to loosen it, but try to let it develop a nice crust first.

Choosing Fresh Vegetables

For this stir fry, selecting the best vegetables is crucial for both flavor and nutrition. Fresh broccoli should be vibrant green, with firm florets that snap when broken. Red bell peppers should be shiny and free of blemishes, as their sweetness complements the dish beautifully. I enjoy adding rainbow carrots for color and crunch, but regular orange carrots will work just as well if that’s what you have on hand.

Cooking the vegetables quickly over high heat ensures they retain their nutritional value and vibrant color. Aim for a tender yet crisp texture—when the broccoli turns bright green and the peppers are slightly softened but still have bite, you know you've got it right. If you prefer a bit more color in your dish, feel free to toss in some snap peas or baby corn.

Storage and Reheating Tips

This Healthy Dinner Broccoli Tofu Stir Fry stores beautifully in an airtight container in the refrigerator for up to 3-4 days. As it sits, the flavors meld together, often making it taste even better the next day. When preparing for meal prep, divide into portions to make it easy to reheat and enjoy throughout the week. Just be sure to cool it completely before sealing and storing.

When it comes time to reheat, a skillet or wok works best to maintain that stir-fry texture. Heat a small amount of oil over medium heat and add your leftovers, stirring frequently until warmed through, about 5-7 minutes. If you find it’s too dry, a splash of water or additional soy sauce can help reincorporate moisture without losing flavor.

Ingredients

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

Ingredients

14 oz firm tofu, pressed and cubed
2 cups broccoli florets
1 red bell pepper, sliced
1 carrot, sliced
3 cloves garlic, minced
2 tbsp soy sauce
1 tbsp sesame oil
1 tsp ginger, grated
2 tbsp olive oil
Salt and pepper to taste

Now that you have your ingredients ready, let’s move on to the cooking process!

Instructions

Follow these simple steps to create your stir fry:

Prepare the Tofu

In a bowl, marinate the cubed tofu with soy sauce, ginger, and a pinch of salt for about 10 minutes.

Sauté the Vegetables

In a large skillet or wok, heat olive oil over medium heat. Add minced garlic and sauté for 1 minute until fragrant.

Cook the Tofu

Add marinated tofu to the skillet and cook until golden brown on all sides, about 5-7 minutes.

Add Vegetables

Stir in broccoli, bell pepper, and carrot, then sauté for another 5 minutes until the vegetables are tender yet crisp.

Finish with Sesame Oil

Drizzle the sesame oil over the stir fry, toss everything to combine, and cook for an additional minute.

Your Healthy Dinner Broccoli Tofu Stir Fry is now ready to serve. Enjoy this delightful dish with rice or noodles!

Pro Tips

For additional flavor, feel free to add your favorite stir fry sauce or a sprinkle of sesame seeds before serving.

Making It Your Own

This stir fry is highly versatile, allowing for many variations based on your preferences. Consider adding additional vegetables such as zucchini, bok choy, or spinach to increase its nutritional value. You can also experiment with different sauces—try adding a splash of lime juice or switching to tamari for a gluten-free option. If you prefer a bit of heat, a pinch of red pepper flakes or a drizzle of sriracha can elevate the dish’s flavor profile.

For a heartier meal, you can serve it over cooked quinoa or brown rice, which bring an additional texture and nutritional boost. A sprinkle of sesame seeds or chopped green onions on top before serving can add a nice crunch and a finishing touch of flavor.

Troubleshooting Common Issues

If you find your tofu isn’t crisping properly, check the heat level of your skillet. Too low, and it may steam instead of fry. If there’s too much moisture released from the tofu during cooking, it can also lead to a soggy texture. Make sure to press adequately, and resist the urge to overcrowd the pan; cook in batches if necessary to allow each piece to sear properly.

For those who may experience overcooked vegetables that become limp, a great trick is to remove them from the heat just before they reach your desired doneness and allow residual heat to finish the cooking process. Adding a splash of cold water or a quick toss in an ice bath right after sautéing can also help stop cooking and preserve color and crunch.

Scaling the Recipe

This recipe is easily scalable, making it ideal for both solo and family meals. If you're cooking for more people, simply increase the quantities of tofu and vegetables while maintaining the proportions of the marinade and cooking oil. Keep an eye on the cooking time, as larger batches may require a little extra time over the heat for even cooking.

If you're preparing this dish for a gathering, consider serving it alongside other plant-based options, such as a light salad or grain-based side. Creating a buffet-style setting allows guests to customize their plates and encourages everyone to enjoy the healthy benefits of this delicious stir fry.

Questions About Recipes

→ Can I use frozen broccoli?

Yes, frozen broccoli works well in this recipe. Just make sure to thaw and drain it before adding.

→ Can I substitute tofu with another protein?

Absolutely! You can use tempeh, seitan, or even chicken if you're not following a plant-based diet.

→ How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat.

→ Is this recipe gluten-free?

If you replace soy sauce with tamari, this dish can easily be made gluten-free!