Savory Garlic Tofu and Broccoli Stir-Fry
This Savory Garlic Tofu and Broccoli Stir-Fry is a healthy and enticing dish that’s perfect for lunch or a light snack. Featuring tender tofu sautéed to perfection with fresh broccoli, this recipe highlights the robust flavors of garlic, ginger, and a hint of cayenne pepper. The rich garlic sauce coats the tofu and veggies, while a light touch of cornstarch ensures a delightful thickness to the sauce. Quick to prepare and packed with flavors, this dish is not only satisfying but also nutritious. Serve it over rice or your favorite whole grain for a complete meal that’s sure to please your palate.
N/A
Servings
150
Calories
10
Ingredients
Ingredients
Onion
1 (diced)
Garlic cloves
4 (minced)
Olive oil
3 tablespoons (for sautéing)
Broccoli
2 cups (chopped (approximately))
Firm or extra firm tofu
1 lb (pressed and cubed)
Ginger powder
1 1/2 teaspoons (for seasoning)
Cayenne pepper
1/4 teaspoon (for heat)
Cornstarch
3 tablespoons (for thickening)
Soy sauce
1/4 cup (for flavoring)
Water
1 cup (for the sauce)
Instructions
1
Begin by pressing the tofu to remove excess moisture, then cut it into 1-inch cubes.
2
In a large skillet over medium heat, heat the olive oil and sauté the diced onion and minced garlic until the onions are translucent and fragrant, about 3-5 minutes.
3
Add the cubed tofu to the skillet, gently stirring to prevent sticking. Sprinkle in the ginger powder and cayenne pepper, mixing well.
4
Incorporate the chopped broccoli into the skillet, continuing to cook while stirring occasionally until the broccoli is bright green and tender but still crisp, approximately 6-8 minutes.
5
In a separate small bowl, whisk together the cornstarch, soy sauce, and water until smooth. Pour this mixture into the skillet, stirring to combine with the tofu and broccoli.
6
Allow the sauce to simmer, cooking until it thickens to your desired consistency, then remove from heat.
7
Serve the savory tofu and broccoli stir-fry over cooked rice or whole grains. Enjoy your meal!
Nutrition Information
7.5g
Fat
12.5g
Carbs
10g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the name of this dish?
Savory Garlic Tofu and Broccoli Stir-Fry
Is this recipe vegan?
Yes, this is a plant-based, vegan recipe.
How many calories are in a serving of this stir-fry?
There are 150 calories per serving.
What type of tofu should I use?
You should use 1 lb of firm or extra firm tofu.
How should I prepare the tofu before cooking?
Press the tofu to remove excess moisture and then cut it into 1-inch cubes.
What are the main vegetables in this recipe?
The main vegetables are broccoli, onion, and garlic cloves.
How much garlic is required?
The recipe calls for 4 minced garlic cloves.
What spices are used for seasoning?
The seasonings include ginger powder and cayenne pepper.
Is this dish spicy?
It contains a 1/4 teaspoon of cayenne pepper, which adds a hint of heat.
What is used to thicken the sauce?
A mixture of 3 tablespoons of cornstarch, soy sauce, and water is used as a thickener.
What is the protein content?
Each serving contains 10g of protein.
How much fat does this recipe contain?
It contains 7.5g of fat.
How many carbohydrates are in this stir-fry?
There are 12.5g of carbohydrates per serving.
How much broccoli do I need?
You will need approximately 2 cups of chopped broccoli.
What kind of oil should I use for sautéing?
The recipe recommends using 3 tablespoons of olive oil.
How long should I sauté the onions and garlic?
Sauté the diced onion and minced garlic for about 3-5 minutes until translucent and fragrant.
How long should the broccoli cook?
Cook the broccoli for approximately 6-8 minutes until it is bright green and tender-crisp.
What should I serve this stir-fry with?
It is recommended to serve it over cooked rice or your favorite whole grain.
How much soy sauce is needed?
The recipe requires 1/4 cup of soy sauce for flavoring.
How much water is added to the sauce?
One cup of water is used to make the sauce.
What is the preparation for the onion?
The onion should be diced.
When do I add the ginger powder and cayenne pepper?
Add them to the skillet after the tofu has been incorporated, mixing well.
How many ingredients are in this recipe in total?
There are 10 ingredients in total.
Is this dish suitable for lunch?
Yes, it is described as perfect for lunch or a light snack.
Can I use ginger powder instead of fresh ginger?
Yes, the recipe specifically calls for 1 1/2 teaspoons of ginger powder.
What is the consistency of the sauce?
The sauce is thickened with cornstarch until it reaches your desired consistency.
How do I know the sauce is ready?
The sauce is ready once it has simmered and thickened sufficiently.
Is this a quick meal to prepare?
Yes, it is tagged as a 'quick meal' and is designed to be fast to prepare.
Does this recipe contain cholesterol?
The data provided shows cholesterol as null, and as a vegan dish, it typically would not contain cholesterol.
What is the texture of the tofu in this dish?
The tofu is sautéed until tender and coated in a rich garlic sauce.