Tofu, a staple in East Asian cuisine for centuries, forms the heart of this delicious and nutritious stir-fry. Its origins trace back to ancient China, possibly as early as the 2nd century BCE during the Han Dynasty, where it was initially a byproduct of soy milk production. Soybeans themselves hold immense cultural significance, representing prosperity and good fortune in many Asian cultures. The development of tofu as a food source was revolutionary, providing a readily available and affordable protein source for vast populations, particularly during times of scarcity. Over time, tofu recipes diversified across East Asia, with variations appearing in Japan, Korea, and Vietnam, each reflecting unique culinary traditions and preferences.
Broccoli, a member of the Brassica family, boasts a fascinating history of its own. While its wild ancestor, Brassica oleracea, has been cultivated in the Mediterranean region for thousands of years, the modern broccoli we know and love is a relatively recent development, originating in Italy during the 16th century. It wasn’t until the 20th century that broccoli gained widespread popularity in North America and other parts of the world. Today, it’s a global favorite, recognized for its impressive nutritional profile; a single cup of broccoli florets provides over 100% of the recommended daily intake of vitamin C. Its versatility in cooking contributes to its appeal – it can be steamed, roasted, boiled, or, as in this recipe, stir-fried.
This Tofu and Broccoli Stir-Fry beautifully marries the ancient history of tofu with the comparatively newer arrival of broccoli, creating a dish that’s both deeply rooted in culinary tradition and refreshingly modern. Globally, the consumption of plant-based proteins, including tofu, is steadily increasing, driven by health consciousness and environmental concerns. In fact, the global tofu market is projected to reach billions of dollars in value within the next few years, highlighting its growing popularity. This recipe provides a simple yet flavorful way to enjoy this delicious and nutritious combination, showcasing the versatility of these two incredible ingredients and their combined potential to create a healthy and satisfying meal.
Ingredients and Measurements
This recipe yields approximately 4 servings of delicious and healthy Tofu and Broccoli Stir-Fry. Accurate measurements are crucial for achieving the perfect balance of flavors and textures. We recommend using a kitchen scale for the most precise results, especially when measuring the tofu and broccoli.
Tofu: 1 block (14 ounces or 400 grams) extra-firm tofu. Extra-firm tofu is essential for this recipe as it holds its shape better during stir-frying and absorbs the sauce beautifully. If using a different type of tofu, you may need to adjust cooking times and consider pressing it to remove excess water prior to use. Press the tofu firmly wrapped in paper towels or a clean kitchen towel for at least 30 minutes to reduce water content and enhance its texture.
Broccoli: 1 large head of broccoli (approximately 1 pound or 450 grams), cut into bite-sized florets. Ensure the florets are relatively uniform in size to ensure even cooking. Larger pieces will require longer cooking times than smaller ones, leading to uneven results.
Sauce Ingredients: The sauce is what brings this stir-fry to life! Use the following measurements for a perfectly balanced flavor profile:
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon rice vinegar
- 1 tablespoon honey or maple syrup (for vegan option)
- 1 tablespoon cornstarch
- 1 teaspoon sesame oil
- ½ teaspoon ground ginger
- ¼ teaspoon garlic powder
- Pinch of red pepper flakes (optional, for a touch of heat)
Other Ingredients: We’ll also need some aromatics and healthy fats to complete this dish:
- 2 tablespoons vegetable oil (or your preferred high-heat cooking oil)
- 2 cloves garlic, minced
- 1 small shallot, thinly sliced (optional, adds a nice subtle onion flavor)
- 1 tablespoon sesame seeds (for garnish)
- Chopped green onions (for garnish)
Important Note: Adjust the amount of soy sauce, honey/maple syrup, and red pepper flakes to your preference. If you prefer a sweeter or spicier stir-fry, feel free to increase or decrease the respective ingredients accordingly. Always taste the sauce before adding it to the stir-fry to ensure the flavor is balanced to your liking.
Equipment and Utensils
Creating a delicious tofu and broccoli stir-fry requires the right tools. Having the correct equipment not only ensures efficiency but also contributes to the final dish’s quality and presentation. Let’s start with the essentials.
A large wok or skillet (12-14 inches): A wok’s curved sides are ideal for stir-frying, allowing for even cooking and quick tossing of ingredients. However, a large, heavy-bottomed skillet works equally well if you don’t own a wok. The larger surface area prevents overcrowding, ensuring your tofu and broccoli cook evenly and don’t steam.
A sturdy spatula or wooden spoon: You’ll need a heat-resistant spatula or wooden spoon for stirring and tossing the ingredients constantly throughout the cooking process. Avoid using metal utensils in a non-stick pan, as this can scratch the surface. A wide spatula allows for better maneuvering of the food.
Cutting board and sharp knife: Precise cutting is essential for even cooking. A sharp knife ensures clean cuts of your tofu and broccoli, maximizing surface area for better browning and flavor absorption. A large cutting board provides ample space to work comfortably.
Measuring cups and spoons: Accurate measurements are key to achieving the desired taste and consistency. Having a set of measuring cups (1 cup, ½ cup, ¼ cup) and spoons (1 tablespoon, 1 teaspoon, ½ teaspoon) will ensure you add the correct amounts of sauce ingredients and seasonings.
Small bowl for sauce: Prepare your stir-fry sauce in a separate small bowl to avoid cluttering your cooking space. This allows for easy mixing and adjusting of the sauce’s consistency and flavor before adding it to the wok.
Tongs or serving spoons: Once your stir-fry is cooked, you’ll need tongs or serving spoons to transfer it to a serving dish. Tongs are particularly useful for gently lifting and transferring the tofu and broccoli without breaking them.
Optional but recommended: A fine-mesh sieve for draining the pressed tofu. While not strictly necessary, it helps ensure excess water is removed, contributing to a crispier final product. Additionally, consider using kitchen shears to quickly chop broccoli florets for uniform cooking.
Cleaning up is crucial! Soak your wok or skillet immediately after use to prevent food from sticking and make cleaning easier. Properly cleaning your utensils also ensures their longevity and hygiene.
Preparing the Tofu (Pressing, Cubing)
Before we begin stir-frying, proper preparation of the tofu is crucial for achieving a delicious and satisfying dish. This involves pressing the tofu to remove excess water and then cubing it to ensure even cooking.
We’ll start with pressing the tofu. This step is essential because excess water in the tofu will result in a soggy stir-fry. You can use a few different methods. The simplest is using a tofu press. If you don’t own one, don’t worry! A makeshift press works just as well. Place a block of extra-firm tofu (approximately 14 ounces or 400 grams) between two plates lined with paper towels. Then place a heavy object on top, such as a stack of cookbooks or a cast iron skillet, for at least 30 minutes. The longer you press the tofu, the firmer and crispier it will become.
Alternatively, you can achieve similar results by wrapping the tofu block tightly in several layers of paper towels and placing it on a plate. Place another plate on top and weigh it down with heavy cans or bottles. Again, let it sit for at least 30 minutes, or even longer for a drier result. Check the paper towels periodically; they may become quite saturated with water. Replace them with fresh, dry paper towels if necessary.
Once the tofu is pressed, it’s time to cube it. Using a sharp knife, cut the tofu block into 1-inch cubes. Ensure that all the cubes are roughly the same size for even cooking. If some cubes are significantly larger than others, they may not cook through properly while the smaller ones might become overcooked and dry.
After cubing, you can optionally pan-fry the tofu before adding it to the stir-fry. This step helps to achieve a nice, crispy exterior. Heat 1 tablespoon of vegetable oil in a large skillet over medium-high heat. Add the tofu cubes and cook, stirring occasionally, until golden brown and crispy on all sides – approximately 8-10 minutes. Be careful not to overcrowd the pan; work in batches if necessary. Set the pan-fried tofu aside on a plate lined with paper towels to drain any excess oil before adding it to the stir-fry.
By following these steps diligently, you’ll ensure your tofu is perfectly prepared for a delicious and successful tofu and broccoli stir-fry.
Preparing the Broccoli (Washing, Chopping)
Begin by selecting a head of fresh broccoli. Aim for a head that’s firm, with tightly closed florets and a deep green color. Avoid broccoli with yellowing or wilted florets, as this indicates it may be past its prime.
Washing the broccoli is crucial to remove any dirt, pesticides, or insects. Start by cutting the broccoli into smaller, more manageable pieces. First, trim the tough, woody stem. You can use a vegetable peeler to remove the tough outer layer of the stem, revealing the tender inner core. Then, cut the stem into 1-inch thick slices. These will cook more evenly than larger pieces.
Next, cut the broccoli head into florets. The size of the florets depends on your preference. For a stir-fry, we recommend florets that are roughly 1-2 inches in size. Avoid making them too small, as they may become mushy during cooking. Larger florets retain their texture better. As you cut, place the florets in a large bowl filled with cold water.
Soaking the broccoli in cold water for at least 10-15 minutes helps to remove any hidden dirt or insects that may be clinging to the florets. This is especially important if you’re using conventionally grown broccoli. After soaking, thoroughly rinse the broccoli under cold running water, making sure to remove any debris or loose leaves. You can gently agitate the florets under the water to ensure a thorough cleaning. Properly washed broccoli is essential for a clean and delicious stir-fry.
Once the broccoli is thoroughly washed, drain it completely. Excess water will dilute the sauce in your stir-fry, resulting in a less flavorful dish. You can pat the broccoli dry with paper towels for optimal results. Now your broccoli is ready to be added to your delicious Tofu and Broccoli Stir-Fry!
Pro Tip: If you are short on time, you can quickly rinse the broccoli without soaking. However, soaking is always recommended for optimal cleanliness.
Making the Stir-Fry Sauce
The success of your tofu and broccoli stir-fry hinges significantly on the quality of your sauce. This recipe uses a simple yet flavorful combination that balances sweet, savory, and tangy notes. We’ll be making a sauce that yields approximately 1/2 cup, perfect for coating your stir-fry.
Begin by whisking together the following ingredients in a small bowl: 1/4 cup soy sauce (or tamari for gluten-free), 2 tablespoons rice vinegar, 2 tablespoons honey or maple syrup (adjust to your preferred sweetness), 1 tablespoon cornstarch, 1 teaspoon sesame oil, and 1/2 teaspoon grated fresh ginger. Ensure that the cornstarch is thoroughly whisked to prevent clumping. A few small lumps are acceptable, but avoid large, unmixed pockets of cornstarch.
The key to a well-balanced stir-fry sauce is achieving the right consistency. The cornstarch acts as a thickening agent, creating a glossy, flavorful coating for your tofu and broccoli. If you prefer a thinner sauce, reduce the cornstarch to 3/4 of a teaspoon. Conversely, for a thicker sauce, increase it to 1 1/2 teaspoons. Always start with the smaller amount and add more gradually if needed, as it’s easier to thicken a thin sauce than to thin a thick one.
Taste the sauce and adjust the seasonings to your preference. You might want to add a pinch more ginger for a stronger zing, or a dash more honey for extra sweetness. Remember that the flavors will mellow slightly when heated, so taste it generously before adding it to the stir-fry.
Once you’ve achieved your desired flavor profile, set the sauce aside until you’re ready to add it to the stir-fry. Do not add the sauce to the pan until the tofu and broccoli are almost cooked through. Adding it too early will result in a gummy, unappetizing sauce. The heat from the pan will quickly thicken the sauce, creating that perfect glossy finish.
For an extra layer of complexity, consider adding a small pinch of red pepper flakes for a subtle heat, or a teaspoon of rice wine for a deeper savory note. Experimentation is key! Don’t be afraid to adjust the recipe to your own taste preferences and discover your perfect stir-fry sauce.
Stir-frying the Tofu
Once your tofu is pressed and cubed, it’s time to get it sizzling in the wok or large skillet. We’ll be using about 14 ounces (400g) of firm or extra-firm tofu, pressed to remove excess water, and cut into 1-inch cubes. Properly pressing the tofu is crucial for achieving a crispy exterior; otherwise, you’ll end up with soggy tofu.
Heat 2 tablespoons of vegetable oil (or your preferred high-heat oil like canola or peanut) in your wok or large skillet over medium-high heat. The oil should be shimmering but not smoking – this indicates it’s reached the right temperature. Carefully add the tofu cubes in a single layer, ensuring they aren’t overcrowded. Overcrowding will lead to steaming instead of frying, resulting in a less crispy texture.
Let the tofu sear undisturbed for about 3-4 minutes per side, allowing a nice golden-brown crust to develop. Avoid moving the tofu too frequently during this initial searing process. Once browned on one side, gently flip the cubes using a spatula and sear the other sides until golden brown. This usually takes approximately 8-12 minutes in total, depending on the size of your tofu cubes and the heat of your stove.
Once all sides are nicely browned, you can add any desired seasonings at this stage. Consider adding 1 tablespoon of soy sauce, ½ tablespoon of cornstarch (mixed with 1 tablespoon of water to create a slurry), and a pinch of black pepper. Toss the tofu gently to coat it evenly with the sauce. The cornstarch slurry will help create a slightly sticky and flavorful coating.
Continue to stir-fry for another 2-3 minutes, allowing the sauce to thicken slightly and coat the tofu completely. Avoid overcooking the tofu, as this can make it dry and tough. Once the sauce has thickened and the tofu is golden brown and crispy, remove it from the wok and set it aside. You can keep it warm while you prepare the rest of your stir-fry ingredients. Remember to leave the delicious tofu residue in the wok; it will add flavor to the broccoli and sauce.
Now your perfectly stir-fried tofu is ready to be combined with the broccoli and sauce for a truly delicious and satisfying meal!
Recommendations
For optimal flavor and texture, press your tofu thoroughly before cooking to remove excess water. This prevents a soggy stir-fry. Cubing the tofu into bite-sized pieces ensures even cooking and better integration with the broccoli and sauce.
Don’t overcrowd the pan when stir-frying. Work in batches if necessary to maintain a high heat and achieve a nice sear on both the tofu and broccoli. Overcrowding will lead to steaming instead of stir-frying, resulting in a less desirable texture.
Feel free to experiment with different sauces! Soy sauce, oyster sauce, and hoisin are all excellent choices. You can also add a touch of sesame oil, rice vinegar, or chili garlic sauce for extra depth of flavor. Consider adding a thickening agent like cornstarch slurry for a richer sauce.
Serving suggestions are plentiful! This tofu and broccoli stir-fry is delicious served over rice, quinoa, or noodles. It also pairs well with a side of steamed rice, brown rice, or even cauliflower rice for a lower-carb option. A sprinkle of toasted sesame seeds adds a nice crunch and visual appeal.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave to avoid overcooking. The flavors will actually meld better after a day or two in the fridge.
Complementary dishes to consider include a simple miso soup, a light salad with a ginger dressing, or some steamed edamame. These additions create a well-rounded and satisfying meal.
Approximate Nutritional Information (per serving, based on a 4-serving recipe): Calories: 250-300, Protein: 20-25g, Fat: 10-15g, Carbohydrates: 20-25g. Note: This is an estimate and can vary based on specific ingredients and portion sizes.
