The Ultimate Vegetable Stir-Fry Recipe: Secret to Perfect Broccoli & Tofu Stir-Fry

In thinking about minimizing food waste while maximizing nutrients on your plate, vegetable stir-fries are the way to go. Fast, flexible, and deceptively gourmet, this broccoli & tofu stir fry allows you to use leftover vegetables in a way that seems fancy. Plus, it’s high in protein, low in calories, and incredibly flavorful—that’s a win-win-win dinner, no?

Dive into this savory song of crispy tofu, tender broccoli, and bright punctuations of red capsicum, all made magical with the power of garlic. Believe me, this could become the new favorite weeknight dinner!

Ingredients Overview:

With this recipe, each ingredient is included for a reason—flavor and nutrition.

• Garlic (2 cloves): Adds a burst of flavor and gets this stir-fry going with depth and fragrance.
• Broccoli (3 cups): The perfect finger food, packed with vitamins and fiber, plus that satisfying tender crunch.
• 1 Red Capsicum (Bell Pepper): This also brings color, sweetness, and vitamin C to the dish.
• Tofu (125g): Tofu is an excellent vegan protein source. (A developed texture—crunchy outside, tender inside, when cooked correctly.)
• Prawns (50g, optional): For a boost of lean protein and briny, savory flavors. You can skip it for a vegetarian version.

Step-by-Step Instructions:

Now it’s time to roll up those sleeves and cook!

1. Prepare the Tofu:

• Wipe the tofu dry with paper towels. This step will help it get nice and crispy.
• Cut the tofu into bite-size cubes.

2. Prep Veggies:

• Try chopping the broccoli more finely, into even little florets for precise cooking.
• Slice red capsicum into thin strips.

3. Cook the Tofu:

• Heat up a nonstick pan on medium heat, and add a little oil.
• Brown the cubes of tofu on all sides until golden. Set aside.

4. Sauté the Garlic:

• In the same pan, add more oil if required and throw in minced garlic.
• Cook until fragrant, about 30 seconds. Be careful not to burn it!

5. Cook the Veggies:

• Add the broccoli florets and cook for 2–3 minutes.
• Add sliced red capsicum and cook for 2 minutes.

6. Combine Tofu and Veggies:

• Add back the crispy tofu to the pan. Toss well to coat everything in that garlicky goodness.

7. Add Prawns (Optional):

• Using prawns, on the other hand, add the prawns in the last 2 mins of cooking. Cook until pink and curled.

8. Season to Taste:

• Add soy sauce, sesame oil, or a favorite stir-fry sauce to your stir-fry. Add tomatoes and toss well, then cook for another minute.

Serving Suggestions, Storage, Tips, and Variations

Serving Suggestions:

How can you make this dish go the extra mile? Let me count the ways:

• Serve over steamed jasmine rice for a balanced and filling meal.
• Serve over quinoa or farro for a heartier, protein-packed base.
• Top with sesame seeds or chopped scallions to add crunch and color.

Storage Suggestions:

• Fridge: Store leftovers in an airtight container for up to 3 days. For the best texture, reheat in a skillet.
• Freezer: Freeze the tofu and veggie mixture (without sauce) for up to one month.

Tips:

• For a firmer texture, try pressing tofu ahead of time. Simply cover it with paper towels and put a heavy object on top for 20 minutes.
• For extra broccoli crunch, blanch the florets in boiling water for 1 minute before stir-frying.

Variations:

• If you’re not a vegetarian, use chicken or shrimp instead of tofu.
• Replace or add veggies in this recipe with zucchini, carrots, or snap peas.
• Top with a sprinkle of chili flakes or a drizzle of sriracha for an extra spicy kick.

FAQs

1. What kind of tofu works best in stir-fries?

• Firm or extra-firm tofu is best because it keeps its shape well during stir-frying.

2. Can I make this vegan?

• Yes! Just leave out the prawns and ensure your seasoning sauces are vegan.

3. How do I keep my stir-fry vegetables from becoming mushy?

• Cook at a high heat, don’t crowd the pan, and minimize the time you cook each veggie—they should have some bite!

4. Can I add a sauce to that stir fry?

• Absolutely. A stir-fry sauce could be 2 tbsp soy sauce, 1 tbsp hoisin, and a splash of sesame oil.

5. If I can’t find red capsicum, what can I use?

• You can use yellow or green bell peppers, or even thinly sliced carrots or zucchini.

What’s holding you back from making this healthy, flavor-packed stir-fry right now? One pan, a few simple ingredients, 25 minutes of your time—that’s all you need to turn everyday ingredients into a masterpiece.