Savory Tofu and Broccoli Stir-Fry with Peanut Sauce
This delectable dish brings together the creamy richness of peanut butter with the crispness of sautéed vegetables, all enveloped in an Asian-inspired sauce. Inspired by the vibrant flavors found in Jeanne Lemlin's 'Vegetarian Pleasures,' this stir-fry is a family favorite, perfect for those who love the bold taste of peanut butter. With options to reduce prep time by utilizing frozen broccoli, pre-minced garlic, and jarred ginger, this recipe is both simple and satisfying. Not only is the dish completely plant-based, but it also aligns with Nutritarian eating principles, packed with protein, healthy fats, and a variety of vegetables. Ideal for a weeknight dinner, this one-dish meal is sure to impress both family and friends.
N/A
Servings
N/A
Calories
13
Ingredients
Ingredients
extra firm tofu
1 lb (pressed and cut into 1/2 inch dice)
fresh ginger
1 teaspoon (minced)
garlic cloves
3 (minced)
onion
1 (diced)
mushrooms
4 (sliced)
natural-style peanut butter
1/4 cup (none)
low sodium soy sauce
3 tablespoons (none)
sherry wine
3 tablespoons (none)
water
4 tablespoons (to adjust consistency)
oriental sesame oil
1 tablespoon (none)
broccoli florets
2 large (cut into bite-sized pieces)
oil
1/2 teaspoon (to coat pan)
crushed red pepper flakes
1 pinch (or to taste)
Instructions
1
Begin by pressing the tofu: Cut it into 1/2 inch slices and lay them out on a clean kitchen towel or layers of paper towels. Fold the towel over the tofu and place a small cutting board on top, weighing it down with 6 to 8 cans. Allow the tofu to sit for at least 30 minutes to remove excess moisture.
2
After pressing, cut the tofu into 1/2 inch cubes. Set aside.
3
Chop the garlic, ginger, onion, and mushrooms finely, and set them aside for later use.
4
In a medium bowl, whisk together the natural-style peanut butter, low-sodium soy sauce, sherry wine, water, and oriental sesame oil until smooth to create your flavorful peanut sauce. Set this mixture aside.
5
Prepare the broccoli by cutting it into bite-sized florets and steam until tender-crisp, approximately 6 minutes. Once done, set aside.
6
In a large skillet, heat a small amount of oil over medium-high heat. Add the cubed tofu to the skillet and stir-fry until golden on all sides, about 10 minutes. Once cooked, remove the tofu from the skillet and add it to the peanut sauce, tossing gently to coat.
7
Lower the heat to medium and add the minced ginger, garlic, diced onion, sliced mushrooms, and crushed red pepper flakes to the skillet. Cook, stirring frequently, until the onions begin to soften, adding small amounts of water as needed to prevent sticking.
8
Return the tofu and peanut sauce to the skillet, stirring to heat through evenly.
9
Finally, add the steamed broccoli to the skillet, combining everything gently just before serving. Enjoy your delicious dish warm!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the primary protein source in this stir-fry?
The primary protein source is one pound of extra firm tofu, pressed and cut into half-inch dice.
Is this recipe suitable for vegans?
Yes, this dish is completely plant-based and vegan-friendly.
How long should I press the tofu?
You should press the tofu for at least 30 minutes to remove excess moisture before cooking.
What ingredients are in the peanut sauce?
The sauce consists of natural-style peanut butter, low sodium soy sauce, sherry wine, water, and oriental sesame oil.
How do I prepare the broccoli for this dish?
Cut the broccoli into bite-sized florets and steam them for approximately 6 minutes until tender-crisp.
Can I use frozen vegetables to save time?
Yes, you can reduce prep time by using frozen broccoli, pre-minced garlic, and jarred ginger.
What is the best way to cook the tofu cubes?
Stir-fry the cubed tofu in a skillet with a small amount of oil over medium-high heat for about 10 minutes until golden on all sides.
Does this recipe follow any specific dietary principles?
This recipe aligns with Nutritarian eating principles, focusing on whole plant foods and healthy fats.
What mushrooms are used in the stir-fry?
The recipe calls for 4 sliced mushrooms to be sautéed with the aromatics.
How do I prevent the vegetables from sticking to the pan?
You can add small amounts of water as needed while stirring frequently to prevent sticking.
What aromatics provide the base flavor?
The flavor base is created using fresh minced ginger, garlic cloves, and a diced onion.
Is this dish spicy?
It includes a pinch of crushed red pepper flakes, which can be adjusted to your taste preference for heat.
What type of peanut butter should I use?
Natural-style peanut butter is recommended for the best flavor and nutritional profile.
How do I incorporate the tofu into the sauce?
Once the tofu is golden, remove it from the skillet and add it directly to the peanut sauce, tossing gently to coat.
What is the recommended size for the tofu pieces?
The tofu should be cut into 1/2 inch slices for pressing and then 1/2 inch cubes for cooking.
How much soy sauce is required?
The recipe requires 3 tablespoons of low sodium soy sauce.
Can I substitute the sherry wine?
While the recipe calls for 3 tablespoons of sherry wine, you can often substitute with rice vinegar or vegetable broth if needed.
When should I add the steamed broccoli to the dish?
Add the steamed broccoli to the skillet at the very end, combining everything gently just before serving.
What oil is used for the sauce?
One tablespoon of oriental sesame oil is used to provide an authentic Asian flavor to the sauce.
Is this a good meal for a weeknight?
Yes, it is described as an ideal weeknight dinner because it is a simple and satisfying one-dish meal.
How many garlic cloves are in the recipe?
The recipe calls for 3 minced garlic cloves.
What inspired this specific stir-fry?
It was inspired by the flavors found in Jeanne Lemlin's book, 'Vegetarian Pleasures'.
How much ginger is needed?
You will need 1 teaspoon of minced fresh ginger.
What is the consistency of the peanut sauce?
The sauce should be whisked until smooth, and you can add water (up to 4 tablespoons) to adjust it to your preferred consistency.
Should the heat be high for the entire cooking process?
No, start with medium-high for the tofu, then lower the heat to medium when cooking the aromatics.
How much oil is used for frying?
Only a small amount (about 1/2 teaspoon) is used to coat the pan for stir-frying the tofu.
Is the onion diced or sliced?
The recipe specifies using one diced onion.
Can I use extra water during cooking?
Yes, water is used both to adjust the sauce consistency and to prevent sticking in the pan while sautéing vegetables.
What should the texture of the broccoli be?
The broccoli should be steamed until it is tender-crisp.
How is the tofu weighed down during pressing?
Place a small cutting board on top of the wrapped tofu and weigh it down with 6 to 8 cans.