Savory Tofu and Broccoli Stir-Fry with Creamy Peanut Sauce
This delightful dish combines hearty tofu and vibrant broccoli, enveloped in a rich, creamy peanut sauce that is both satisfying and nutritious. Originating from the creative mind of Mollie Katzen, this recipe brings together wholesome ingredients, offering a healthy meal that is bursting with flavor. The contrast of textures from the crispy sautéed tofu and crunchy peanuts, alongside the tender broccoli, creates a perfect harmony. Serve it over your choice of rice for a complete and fulfilling meal that is ideal for family dinners or meal prep.
N/A
Servings
533
Calories
14
Ingredients
Ingredients
Unprocessed peanut butter
1/2 cup (None)
Hot water
1/2 cup (None)
Cider vinegar
1/4 cup (None)
Tamari
2 tablespoons (None)
Blackstrap molasses
2 tablespoons (None)
Cayenne pepper
1/2 teaspoon (None)
Fresh broccoli
1 lb (Cut into flowerettes and sliced stems)
Oil
3 tablespoons (None)
Garlic
8 cloves (Minced)
Tofu
1 lb (Cut into small cubes)
Salt
3 dashes (To taste)
Onions
2 cups (Thinly sliced)
Raw peanuts
1 cup (Coarsely chopped)
Tamari
2-3 tablespoons (For stir-frying)
Instructions
1
To prepare the sauce, start by whisking together the peanut butter and hot water in a small saucepan until you achieve a smooth consistency. Gradually add the cider vinegar, tamari, blackstrap molasses, and cayenne pepper, stirring well. Once all ingredients are mixed thoroughly, set the sauce aside.
2
Next, prepare the broccoli. Trim off the bottom half-inch of the stalks, and then peel away the tough outer skins. Slice the stalks thinly at a diagonal and coarsely chop the flowerettes, setting them aside.
3
Heat a large skillet over medium-high heat. Once hot, add 1 tablespoon of oil and half of the minced garlic. Lightly salt the mixture and sauté for 1 minute before introducing the cubed tofu. Increase the heat slightly and stir-fry the tofu until golden brown and slightly crispy, about 5-8 minutes. Transfer the tofu along with any released liquid into the saucepan with the peanut sauce to mix gently.
4
Wipe the skillet with a paper towel, then return it to the stove to heat again. Add the remaining garlic and a pinch of salt. Sauté the onions with a touch of black pepper until they become soft and translucent.
5
As the onions cook, begin warming the peanut-tofu sauce on low heat, ensuring it does not boil but is warmed through.
6
Add the prepared broccoli and chopped peanuts to the skillet with the onions. Pour in 2-3 tablespoons of tamari and stir-fry over high heat until the broccoli is bright green and tender-crisp.
7
Once everything is perfectly cooked, pour the warmed peanut sauce over the stir-fry and gently toss all ingredients together until well coated.
8
Serve this delicious stir-fry over a bed of long-grained white or brown rice, such as basmati, for a complete and satisfying meal.
Nutrition Information
40g
Fat
30g
Carbs
20g
Protein
5g
Fiber
3g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the name of this tofu dish?
The dish is called Savory Tofu and Broccoli Stir-Fry with Creamy Peanut Sauce.
Who is the creator of this recipe?
This recipe originates from the creative mind of Mollie Katzen.
How many calories are in a serving of this stir-fry?
There are 533 calories per serving.
Is this recipe suitable for vegetarians?
Yes, it is tagged as vegetarian and contains tofu as the primary protein.
Can this recipe be adapted for vegans?
Yes, the recipe includes a vegan option tag and uses plant-based ingredients like tofu and tamari.
What are the main protein sources in this meal?
The main protein sources are tofu and peanuts, providing 20g of protein per serving.
How much fat is contained in one serving?
The dish contains 40g of fat per serving.
What are the carbohydrate and fiber counts?
The dish has 30g of carbohydrates and 5g of dietary fiber.
What kind of peanut butter should be used for the sauce?
The recipe calls for 1/2 cup of unprocessed peanut butter.
What ingredients are needed for the peanut sauce?
The sauce is made from peanut butter, hot water, cider vinegar, tamari, blackstrap molasses, and cayenne pepper.
How much tofu is required for this recipe?
The recipe requires 1 lb of tofu, cut into small cubes.
How much broccoli is needed and how should it be prepared?
You need 1 lb of fresh broccoli, with the stalks sliced thinly and the flowerettes coarsely chopped.
How much garlic is used in this stir-fry?
The recipe uses 8 cloves of minced garlic.
What provides the sweetness in the sauce?
Two tablespoons of blackstrap molasses provide depth and sweetness to the sauce.
How do you prepare the tofu for the stir-fry?
Sauté the cubed tofu in oil with garlic for 5-8 minutes until golden brown and slightly crispy.
What kind of vinegar is used in the sauce?
1/4 cup of cider vinegar is used to add acidity to the sauce.
What are the serving suggestions for this dish?
It is recommended to serve the stir-fry over long-grained white or brown rice, such as basmati.
When should the broccoli and peanuts be added to the pan?
They should be added to the skillet with the onions after the onions have become soft and translucent.
How should the peanut sauce be warmed?
Warm the sauce on low heat, ensuring it does not reach a boil.
Is tamari used in more than one step?
Yes, tamari is used both in the peanut sauce and again during the final stir-fry of the broccoli.
What kind of peanuts are used in the recipe?
The recipe calls for 1 cup of raw peanuts, coarsely chopped.
How many onions are needed?
The recipe requires 2 cups of thinly sliced onions.
How much oil is used for cooking?
A total of 3 tablespoons of oil is used for the stir-fry process.
What is the spice level of this dish?
The dish contains 1/2 teaspoon of cayenne pepper for a subtle heat.
Should the broccoli stalks be discarded?
No, the stalks should be peeled and sliced thinly at a diagonal to be used in the stir-fry.
How long do you cook the tofu?
The tofu is stir-fried for approximately 5 to 8 minutes until golden.
Is this recipe good for meal prep?
Yes, the description notes that this dish is ideal for meal prep or family dinners.
What is the total sugar content?
The dish contains 3g of sugar per serving.
What is the final step of the cooking process?
The final step is to pour the warmed peanut sauce over the stir-fry and gently toss to coat everything.
How many ingredients are in this recipe?
There are 14 ingredients listed in the recipe.