This sesame tofu and broccoli stir-fry is a perfect balance of crispy tofu and tender broccoli, all coated in a savory sesame sauce. The sweetness of the honey or maple syrup adds a delicious depth of flavor to the dish, while the sesame seeds provide a delightful crunch.
Thank you for reading this post, don't forget to subscribe!This dish is not only satisfying but also incredibly versatile. Feel free to add your favorite veggies like bell peppers or carrots for an extra burst of color and flavor. Whether you’re following a plant-based diet or simply craving a healthier meal, this stir-fry is sure to please everyone at the table.
Full recipe:
Ingredients:
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1 block firm tofu, drained and pressed
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2 tablespoons sesame oil
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1 tablespoon soy sauce
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1 tablespoon rice vinegar
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1 tablespoon honey or maple syrup
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2 tablespoons sesame seeds
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1 tablespoon ginger, minced
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1 tablespoon garlic, minced
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3 cups broccoli florets
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1/2 cup water
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2 green onions, sliced
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1 tablespoon toasted sesame oil (optional)
Directions:
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Press the tofu to remove excess moisture, then cut it into bite-sized cubes.
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In a large skillet or wok, heat sesame oil over medium heat.
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Add tofu cubes to the skillet and sauté for 5-7 minutes until golden brown and crispy on all sides. Remove from skillet and set aside.
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In the same skillet, add minced ginger and garlic. Sauté for 1-2 minutes until fragrant.
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Add the broccoli florets and water, cover, and cook for 5 minutes or until the broccoli becomes tender.
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While the broccoli cooks, mix soy sauce, rice vinegar, honey (or maple syrup), and sesame seeds in a small bowl.
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Once the broccoli is tender, return the tofu to the skillet, add the sesame sauce mixture, and stir to coat.
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Cook for an additional 2-3 minutes, allowing the sauce to thicken.
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Garnish with green onions and toasted sesame oil if desired, and serve immediately.
Prep Time: 15 minutes | Cooking Time: 15 minutes | Total Time: 30 minutes
Kcal: 260 kcal | Servings: 2 servings
Why Tofu Is a Great Addition to Your Diet
Tofu is a powerhouse ingredient in many plant-based recipes. It’s made from soybeans and is rich in high-quality protein, containing all nine essential amino acids. This makes it a great option for anyone looking to increase their protein intake. Tofu is also low in calories, making it a great choice for those watching their weight. Along with being high in protein, tofu is also packed with iron and calcium, important minerals for overall health.
In this recipe, tofu is pan-fried until golden and crispy. This method enhances the texture, making it crispy on the outside while remaining soft on the inside. The tofu absorbs the savory sesame sauce, creating a balanced and flavorful bite. The mild taste of tofu allows the other ingredients to shine, making it an ideal base for the sesame sauce.
The Power of Broccoli
Broccoli is one of the most nutrient-dense vegetables you can include in your diet. It’s rich in vitamins, fiber, and antioxidants. Broccoli is particularly high in vitamin C, which supports immune health and skin vitality. It also contains compounds that may help reduce inflammation and lower the risk of chronic diseases such as heart disease and certain cancers.
In this stir-fry, broccoli is lightly cooked, keeping it tender yet crisp. The broccoli’s natural flavor pairs wonderfully with the savory sesame sauce. The green vegetable adds not only color but also a satisfying crunch that complements the crispy tofu.
The Flavor Profile of This Stir-Fry
The flavor of this sesame tofu and broccoli stir-fry comes from the sesame sauce, which is made with soy sauce, rice vinegar, honey (or maple syrup), and sesame seeds. The soy sauce adds a deep, umami flavor, while the rice vinegar provides a touch of tanginess. The sweetness from honey or maple syrup balances the savory notes, creating a well-rounded taste.
Sesame seeds are added to the sauce for a delightful crunch and a boost of flavor. These seeds also add healthy fats and protein, making this dish more filling. The final touch of sesame oil drizzled over the top enhances the nutty aroma and ties all the flavors together.
Customizing the Dish to Your Taste
One of the best things about this recipe is how easily it can be customized to suit your taste. You can add any vegetables you enjoy or have on hand. For example, bell peppers, carrots, or snap peas can be added for more color and crunch. If you’re looking to add more protein, try adding cashews, edamame, or even chickpeas. These ingredients will also bring new textures to the dish.
For those who like their food spicy, you can easily add chili flakes or a drizzle of sriracha to give the dish a bit of heat. If you prefer a sweeter version, you can adjust the amount of honey or maple syrup in the sauce. The recipe is very flexible and can be adapted to fit your dietary needs and preferences.
Meal Prep and Storage Tips
This sesame tofu and broccoli stir-fry is a fantastic dish for meal prep. It can be made in advance and stored in the refrigerator for up to 3 days. Simply let the stir-fry cool to room temperature before storing it in an airtight container. When you’re ready to eat, you can reheat it in a pan or microwave.
If you’d like to make it ahead of time for later use, this stir-fry can be frozen. Just store it in a freezer-safe container, and it will stay fresh for up to 1 month. When you’re ready to enjoy it, thaw it in the fridge overnight and reheat it as usual. This makes it a convenient option for busy days when you need a healthy meal in a hurry.
Pairing Suggestions
This stir-fry can be enjoyed on its own, but it pairs wonderfully with a variety of sides. Serve it over steamed rice, quinoa, or noodles for a more filling meal. If you’re looking for a gluten-free option, you can use cauliflower rice or zucchini noodles instead.
For a more complete meal, consider serving a light side salad or some fresh fruit. You could also add pickled vegetables for an extra layer of flavor. If you enjoy soup with your meals, a bowl of miso soup or vegetable broth would complement this stir-fry beautifully.
Why This Recipe Is Perfect for Any Occasion
Whether you’re preparing a quick weeknight dinner, making a meal for a gathering, or prepping your meals for the week, this sesame tofu and broccoli stir-fry is a great choice. It’s simple to make, packed with nutrients, and can be easily customized. It’s also naturally vegan and gluten-free, making it suitable for a variety of dietary preferences.
The dish is easy to scale up if you’re cooking for a crowd, making it a great option for family dinners or even dinner parties. And even if you’re new to plant-based eating, this stir-fry is approachable and full of flavor. It’s a meal that both vegans and non-vegans alike can enjoy, making it a versatile option for any occasion.
Conclusion
Sesame Tofu and Broccoli Stir-Fry is a quick, flavorful, and nutritious dish that’s perfect for anyone looking for a healthy meal. With crispy tofu, tender broccoli, and a savory sesame sauce, this stir-fry is a delight for the taste buds. It’s easy to make, customizable to your preferences, and suitable for a wide range of dietary needs.
Whether you’re vegan, gluten-free, or just looking for a healthy meal option, this recipe is sure to satisfy. It’s simple yet full of flavor, and it’s a great addition to any meal plan. Give it a try and discover how delicious and versatile plant-based meals can be.