Tofu and Broccoli Stir Fry
Tofu and Broccoli Stir Fry
Whole-Food Focused • High-Protein • Vegan • Vegetarian • Plant-Based • Dairy-Free • Gluten-Free Option
Introduction
This Tofu and Broccoli Stir Fry is a protein-rich plant-based dinner combining crispy tofu and tender broccoli with a savoury garlic, ginger and sesame sauce.
Extra-firm tofu provides a substantial source of plant protein, while broccoli adds fibre and a variety of vitamins and minerals. Fresh garlic and ginger create an aromatic base, and tamari, rice vinegar, vegan hoisin and toasted sesame oil bring together salty, tangy, slightly sweet and nutty flavours.
A small amount of cornstarch helps the tofu develop a crisp exterior and thickens the sauce so it coats every piece of tofu and broccoli.
This easy vegan tofu and broccoli stir fry is ideal for a quick weeknight meal and provides a satisfying way to include more vegetables and plant-based protein in your diet.
Benefits of All the Ingredients
Extra-Firm Tofu
Tofu provides the main source of protein in this stir fry.
Made from soybeans, tofu provides complete plant protein containing all nine essential amino acids.
It also provides iron, magnesium and phosphorus, while tofu made using calcium salts as a coagulant can be a useful source of calcium.
Extra-firm tofu contains less water than softer varieties, making it particularly well suited to stir-frying because it holds its shape and can develop a crisp exterior.
Cornstarch
Cornstarch serves two practical purposes in this recipe.
A light coating helps remove surface moisture from the tofu and encourages a crispier exterior during cooking. The remaining cornstarch helps thicken the sauce so it clings to the tofu and broccoli rather than collecting at the bottom of the pan.
Cornstarch is naturally gluten-free, although a product specifically labelled gluten-free is preferable when cooking for someone with coeliac disease.
Tamari
Tamari provides much of the salty, savoury umami flavour in the sauce.
It is traditionally produced from fermented soybeans and generally contains little or no wheat compared with conventional soy sauce.
Products can vary, so choose certified gluten-free tamari when preparing the recipe for someone with coeliac disease.
Vegan Hoisin Sauce
Hoisin sauce contributes sweetness, savouriness and depth to the stir-fry sauce.
Commercial recipes vary and can contain ingredients such as soybeans, sugar, vinegar, spices and starches.
Choosing a vegan version ensures it contains no animal-derived ingredients. For a gluten-free meal, also choose a hoisin sauce specifically labelled gluten-free.
Because hoisin is a prepared condiment rather than a minimally processed whole food, choosing one with a shorter, straightforward ingredient list fits best with a whole-food-focused approach.
Rice Vinegar
Rice vinegar provides acidity that balances the sweeter hoisin sauce and salty tamari.
Its relatively mild flavour works particularly well in stir-fries because it adds brightness without overpowering the garlic, ginger and sesame.
An unseasoned rice vinegar is the simplest option because seasoned varieties can contain added sugar and salt.
Garlic
Fresh minced garlic provides a strong savoury flavour.
Garlic belongs to the allium family and contains naturally occurring organosulfur compounds. Chopping or crushing garlic triggers reactions responsible for many of its characteristic aromatic compounds.
It pairs particularly well with ginger, tamari and sesame.
Fresh Ginger
Fresh ginger adds warmth, freshness and a gently spicy flavour.
It contains naturally occurring compounds called gingerols, which contribute to its characteristic pungency and aroma.
Using fresh rather than dried ginger gives the sauce a particularly bright flavour.
Broccoli
Broccoli provides a generous vegetable component and adds both texture and nutritional variety.
It is an excellent source of vitamin C and vitamin K and also provides folate, fibre and several other micronutrients.
As a cruciferous vegetable, broccoli naturally contains glucosinolates, a group of sulfur-containing plant compounds.
Cooking the florets until just tender helps them retain some texture alongside the crispy tofu.
Toasted Sesame Oil
Toasted sesame oil provides a concentrated nutty aroma and flavour.
It contains predominantly unsaturated fatty acids and naturally occurring sesame compounds, including lignans such as sesamin.
Because toasted sesame oil has a strong flavour, only a small amount is needed to finish the entire dish.
Together, the tofu and broccoli provide a nourishing combination of plant protein, vegetables and fibre, while garlic, ginger, tamari and sesame create the bold flavours in this easy Tofu and Broccoli Stir Fry.