When I first taught myself to cook, I made a few recipes weekly. Broccoli and tofu stir-fry are two of them.
The meal is simple and nutritious. The leftovers kept well, so I ate them for a few nights, and they were easy to pair with different grains: rice, barley, quinoa, or soba.
As my culinary skills expanded, I moved away from the simple foods that had mostly sustained me during my first year or two as a vegetarian.
I welcome more complex vegetarian entrees into my life. I found a way to increase the level of simple foods I was used to.
As a result, my regular stir-fry dinner became a more elaborate skillet and one-pot recipe.
A few weeks ago, when I was feeling a little tired, I decided to revisit the broccoli tofu stir-fry I used to make all the time.
It’s as essential as ever, and I mean that as a compliment!
How about basic?
In the context of recipes, essential ingredients are usually delicious.
All home cooks need some “basics” that they can rely on. My vegetarian base consists of simple vegetable garnishes, delicious sauces, and simple plant-based proteins.
Besides, we all need essential recipes. No matter how much one loves cooking, there comes a time when one needs a recipe with a short list of ingredients and a straightforward method.
“Basic” certainly doesn’t mean tasteless. The broccoli tofu stir-fry I’m writing about today has a bold flavor thanks to the strategic use of garlic and a delicious sauce.
Similarly, basic recipes can be very nutritious; this dish is a perfect example. Thanks to strong tofu, it’s packed with plant-based protein.
At the same time, broccoli provides small amounts of calcium and iron, as well as large amounts of vitamin B6 and large amounts of vitamin C.
The ingredients are simple, and the nutrient density is sufficient.
The last point I want to make about basic recipes is that they can be less hassle.
For example, I know a lot of people like to dunk tofu in cornstarch, which makes it crunchy. The resulting crust is excellent, but if you ask me, cornstarch-encased tofu will be squishy the next day.
Adding cornstarch is not worth the extra steps.
This fundamental good way to stir-fry broccoli and tofu is done through simplified steps.
You’ll fry some cubes of beancurd to crisp, and then you’ll steam the broccoli in a pan until it’s tender green and crisp to perfection.
Stir the umami-rich sauce well, put it in a frying pan, add some white miso, and heat. Dinner is ready.
How to make a simple broccoli tofu stir-fry
Step 1: Gather and prepare your materials
You can use extra-firm tofu or extra-firm tofu.
Strong tofu is also sometimes labeled as “high-protein” tofu. Essentially, it’s thoroughly pressed tofu with an extra-dense texture.
In this process, all the nutrients of tofu, including the protein content, become concentrated.
Super firm tofu has become the choice for many of my recipes, including my grilled smoked tofu and lemon-marinated grilled tofu slices. I like that it’s firm and doesn’t need any squeezing.
If you can’t find super-firm tofu, it’s no big deal. I can guarantee that the extra firm tofu works very well in the stir-fry!
When the tofu is ready, cut it into 3/4-inch/2-centimeter cubes. There should be 32 cubes in total.
Similarly, cut the cauliflower (about 2 crowns, or 12 ounces / 340 grams) into bite-sized florets and trim pieces.
Step 2: Stir the sauce
Next, stir together the main sauce of the dish. It is a simple mixture of soy sauce, vinegar, syrup, garlic, ginger, and crushed red pepper flakes.
You can tweak these elements slightly to suit your tastes.
Step 3: Brown the tofu
It’s time to add some color and crunch to your tofu!
Brown the tofu in sesame oil and stir it so all sides can cook. When this process is complete—4-5 minutes—you can transfer the tofu to a plate to preserve it.
Step 4: Steam the broccoli
If you cook tofu and broccoli simultaneously, the cooking surface will become crowded, even in a spacious wok. This will affect the final texture of both ingredients, so it is wise to cook them individually.
Broccoli came a close second. To tenderize the broccoli, put the cut florets and small pieces into a (covered) frying pan, then steam for about two minutes.
Next, uncover the cauliflower and cook it uncovered for another minute or two.
When finished, the florets should be crisp and tender.
Step 5: Add tofu and sauce to skillet
It’s time to put the cooked tofu and prepared sauce into the skillet. Stir everything together and cook, uncovered, for a minute or two or until heated.
Step 6: Add miso
Finally, add some white miso to the skillet. This imparts a delicious flavor and makes the broccoli tofu stir-fry richer.
To add miso, you need to make a paste: this is simple: stir the white miso paste with two tablespoons of water.
Pour the slurry over the hot broccoli and tofu, then gently stir. Simmer for a few more minutes to thicken the sauce.
Taste the tofu after frying, adjust the red pepper flakes as needed, and serve.
How do you fry broccoli and tofu
When it comes to serving, I almost always serve the stir-fry on a layer of rice.
The rice will soak up some of your sauce, adding complex carbohydrates that increase satiety and energy.
If you don’t have rice, you can use sauteed barley, quinoa, or millet. I also like to eat it with or on top of noodles.
What about the ingredients? Crisis, etc.
I almost always top my stir-fries with a moderate amount of toasted sesame seeds, vegan cake, or roasted, salted, and chopped peanuts.
Chopped onion is also the finishing touch. For those who like heat, a generous squeeze of sriracha or hot sauce or a pinch of crushed red pepper flakes might work well.
Store and freeze broccoli and tofu stir-fry
Once fried, the broccoli tofu can be stored in an airtight container in the refrigerator for up to 4 days.
Yes, it can also be frozen! I would not say I like the taste of frozen and frozen tofu, but that doesn’t mean I waste stored tofu.
Freeze the fried leftovers for eight weeks, then thaw overnight in the refrigerator and reheat when ready.
More basic recipes for busy days and nights
If you’ve recently wanted to get back to basics in your kitchen (in a good way), this recipe is a great place to start.
But I have a few other ways to give you the magic formula for greater returns with less effort. They are:
- 15-minute teriyaki tofu noodle bowl
- Brown rice and lentils with peanut butter sauce
- Rice, beans, tofu and vegetables
- Simple chickpea stir-fry
- Stir-fried tofu
Now, here’s a stir-fry recipe that can fit in your pocket.
Ingredients
14-16 oz. Extra-firm tofu or extra-firm tofu (400-450 g)
3 TBSP regular or low-sodium soy sauce *(45 ml)
2 TBSP unseasoned rice vinegar (30ml)
1 tablespoon maple syrup or agave syrup
3 cloves garlic, minced or grated
1 tablespoon ginger, chopped or grated
Crushed red pepper flakes (adjust to your liking)
4 teaspoons toasted sesame oil, divided into two parts (substitute avocado oil)
2 cauliflower, cut into bite-size florets and trim pieces (about 12 oz / 340 g after preparation)
2 tablespoons water
4 teaspoons white miso
Cooked rice, noodles, or other grains for serving (optional)
Toasted sesame seeds or furikake for serving (optional)
Instructions
- If you’re using particularly firm tofu, use two layers of tea towels or paper towels to firmly press down on the block to help it release excess moisture. Pat it dry, then cut the tofu into 3/4-inch/2-centimeter cubes (you should have 32 cubes). If you’re using super firm tofu, pat the tofu dry and cut it into cubes.
- Whisk together the soy sauce, vinegar, syrup, garlic, ginger, and crushed red pepper flakes in a liquid measuring cup or a small bowl. Set this mixture aside.
- Heat two teaspoons of sesame oil in a large, deep, covered skillet over medium heat. Stir-fry the tofu for 4-5 minutes, moving the cubes to brown evenly on all sides. When the cubes are evenly golden, remove them from the skillet, transfer them to a plate, and save them.
- Add the remaining two teaspoons of sesame oil to the pan. Place the cauliflower in a pan with a tablespoon of water, then cover the pan. Cover and let the florets steam for two minutes, then remove the lid and continue cooking for another two minutes or until the florets are soft but firm. Return the tofu to the pan and reduce the heat to medium-low.
- Pour the prepared sauce into the pan and mix it with the tofu and broccoli. Cover and simmer the tofu and broccoli for two minutes.
- Meanwhile, whisk the water and white miso together in a small bowl or cup until a smooth slurry forms. Add the miso mixture to the pot and gently stir everything to incorporate it. Cook the tofu and broccoli over medium-low heat for 1-2 minutes or until their sauce thickens. Taste the stir-fry and add more crushed red pepper flakes if desired.
- Divide the stir-fry into portions and serve with cooked rice or noodles. Spoon the remaining sauce from the pan over four serving plates. If desired, serve with toasted sesame or maple mushrooms.
