Crispy Tofu Broccoli Stir Fry Food

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CRISPY TOFU BROCCOLI STIR FRY



Crispy Tofu Broccoli Stir Fry image

This crispy tofu broccoli stir fry is fast and easy, and I'm showing you how its possible to make crispy tofu at home without deep frying it. This vegetarian recipe makes just enough sauce to coat the tofu and broccoli so that they don't get soggy and still retain a crunch. Isn't that the real pleasure of eating a good stir fry?

Provided by Richa

Categories     Side Dishes

Time 30m

Number Of Ingredients 17

400 grams Tofu (Extra Firm )
2 tablespoons Cornflour
1/2 teaspoon Salt
1/4 teaspoon Pepper (ground )
1 1/2 tablespoons Vegetable Oil
1/4 cup Low Sodium Light Soy Sauce
2 teaspoons Hoisin Sauce
2 tablespoons Rice Vinegar
1 tablespoon Toasted Sesame Oil
1 teaspoon Chilli Flakes
1 tablespoon Cornflour
1/4 cup Water
1 tablespoon Oil
4 Garlic Cloves (finely chopped)
1 inch Ginger (peeled and finely chopped)
1 Whole head of Broccoli (stems removed and cut into florets (approx 600 grams))
Toasted Sesame Seeds and chopped Green Onions for topping

Steps:

  • Dab the tofu with a kitchen towel or paper towel to get rid of any extra moisture. Cut into 1/2 inch cubes and toss them in a mixture of cornflour, salt and pepper.
  • Whisk together all the ingredients for the sauce and set aside.
  • Heat oil in a non stick pan and spread the tofu pieces out so that they are evenly layered on the pan. Cook each side till its a light golden brown and remove from the pan. Don't worry if the tofu pieces stick to each other a bit. You can easily pull them apart once they are cooked and crispy.
  • Heat oil in the same pan and once its hot, add garlic and ginger. Saute for a minute and add the broccoli florets. Cook them for a minute and pour the sauce into the pan. Stir fry for a minute or two on high heat to let the sauce thicken and then add the tofu. Quickly toss everything together and turn off the flame. Top with sesame seeds and green onions and serve.

Nutrition Facts : Calories 539 kcal, Sugar 12 g, Sodium 914 mg, Fat 13 g, SaturatedFat 5 g, Carbohydrate 84 g, Fiber 10 g, Protein 26 g, Cholesterol 1 mg, ServingSize 1 serving

CRISPY TOFU STIR FRY RECIPE BY TASTY



Crispy Tofu Stir Fry Recipe by Tasty image

Here's what you need: firm tofu, soy sauce, olive oil, red pepper flakes, nutritrional yeast, garlic powder, cornstarch, salt, broccoli, red onion, garlic, snow peas, salt, pepper, rice, green onion, fresh cilantro, chili garlic sauce

Provided by Emma Marshall-Cerqueira

Yield 4 servings

Number Of Ingredients 18

2 packs firm tofu
3 tablespoons soy sauce
1 tablespoon olive oil
1 teaspoon red pepper flakes
1 tablespoon nutritrional yeast
½ teaspoon garlic powder
1 ½ tablespoons cornstarch
salt, to taste
2 heads broccoli, cut and blanched
1 red onion, sliced
3 cloves garlic, minced
6 oz snow peas, split
salt, to taste
pepper, to taste
rice, to serve
green onion, to serve
fresh cilantro, to serve
chili garlic sauce, to serve

Steps:

  • Preheat the oven to 425ºF.
  • Combine tofu, soy sauce, 1 tbsp olive oil, red pepper flakes, nutritional yeast, garlic powder, corn starch, and salt.
  • Bake for 15 minutes or until golden brown and crispy.
  • Next, cook red onion with 1 tbsp olive oil until translucent. To this, add garlic, snow peas, and broccoli. Season to taste.
  • Plate by serving rice and stir fried vegetables, topped with crispy tofu and pickled cabbage, green onions, cilantro, and chili garlic sauce.
  • Enjoy!

Nutrition Facts : Calories 205 calories, Carbohydrate 19 grams, Fat 9 grams, Fiber 7 grams, Protein 15 grams, Sugar 5 grams

TOFU AND BROCCOLI STIR FRY



Tofu and Broccoli Stir Fry image

This vegetarian, broccoli tofu stir-fry is delicious over brown rice or noodles.

Provided by Martha Stewart

Categories     Food & Cooking     Healthy Recipes     Vegan Recipes

Time 40m

Number Of Ingredients 10

1 package (14 1/2 ounces) firm tofu, drained, cut crosswise into 6 slabs (about 3/4 inch wide), each slab halved horizontally and cut into triangles
1 1/2 pounds broccoli, stalks trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size pieces
Coarse salt
2 tablespoons vegetable oil
3 tablespoons soy sauce
2 tablespoons rice vinegar
1/4 teaspoon red-pepper flakes
4 garlic cloves, minced
1 tablespoon cornstarch
1/2 cup cashews, toasted

Steps:

  • Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and another baking sheet; weight with canned goods. Let tofu drain, about 20 minutes.
  • Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Drain; set aside.
  • Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Transfer to paper towels.
  • Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
  • Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve topped with cashews.

TOFU AND BROCCOLI FRIED RICE



Tofu and Broccoli Fried Rice image

Fried rice is the perfect weeknight meal: It requires minimal prep, simple pantry condiments and basic vegetables. Not to mention, it comes together quickly. Here, otherwise mild tofu is transformed into savory bites when cooked in soy sauce infused with aromatics, absorbing all of the rich, sweet-salty flavor and bringing depth to the dish. The rice seasonings are kept simple and bright with garlic and ginger, which allows the vegetables to shine. Use any mix of leftover vegetables: Cabbage, bell peppers and mushrooms are all great alternatives.

Provided by Kay Chun

Categories     weekday, weeknight, grains and rice, vegetables, main course, side dish

Time 25m

Yield 4 servings

Number Of Ingredients 16

5 tablespoons neutral oil, such as safflower or canola oil
2 tablespoons minced garlic
2 teaspoons minced fresh ginger
1/3 cup low-sodium soy sauce
2 tablespoons turbinado or granulated sugar
1 (14-to-16-ounce) package firm tofu, drained and cut into 1/2-inch cubes
Kosher salt and black pepper
1/4 cup chopped cilantro
1/2 cup finely chopped yellow onion
1 large carrot, peeled and thinly sliced into rounds
8 ounces broccoli, cut into 1-inch florets and stems thinly sliced (3 heaping cups)
4 cups cooked and cooled long grain white rice, preferably day-old
1 jalapeño or serrano chile, thinly sliced
1/2 cup thawed frozen peas
4 large eggs, beaten
1/2 cup thinly sliced scallions

Steps:

  • In a 12-inch nonstick skillet, heat 1 tablespoon of oil over medium. Add 1 tablespoon of the garlic and 1 teaspoon of the ginger, and stir until fragrant, 30 seconds. Add soy sauce, sugar and tofu, and season with salt and pepper. Cook, stirring occasionally, until sauce has been absorbed and tofu is nicely glazed, about 5 minutes. Stir in cilantro. Transfer tofu along with juices to a shallow plate.
  • In the same skillet, heat 2 tablespoons of oil over medium. Add onion and carrot, and season with salt and pepper. Cook, stirring occasionally, until softened, 3 minutes. Stir in remaining 1 tablespoon garlic and 1 teaspoon ginger until fragrant, 30 seconds. Add broccoli, season with salt and pepper, and cook, stirring occasionally, until broccoli is softened, about 3 minutes. Add rice, jalapeño and peas, and drizzle over 1 tablespoon of the oil. Season with salt and pepper, and cook, stirring occasionally, until well combined and rice is golden in spots, about 3 minutes.
  • Push rice mixture to one side of the skillet. To the empty side, add the remaining 1 tablespoon oil and eggs, and allow them to set a little before stirring. Cook until scrambled, 1 to 2 minutes. Stir egg into rice mixture, then stir in half of the scallions and half of the glazed tofu and any juices on the plate. Season with salt and pepper.
  • Divide the fried rice in bowls, and top each with some of the remaining glazed tofu. Garnish with the remaining scallions.

TOFU AND BROCCOLI STIR FRY (MARTHA STEWART)



Tofu and Broccoli Stir Fry (Martha Stewart) image

This recipe is from Martha Stewart's "Everyday Food". This stir-fry is delicious over brown rice or Asian noodles. To toast the cashews, spread them on a baking sheet and cook in a 350-degree oven for about 10 minutes. If you like a sweet-and-sour flavor, add 1 tablespoon of sugar to the sauce in step 4.

Provided by blucoat

Categories     One Dish Meal

Time 40m

Yield 4 serving(s)

Number Of Ingredients 10

1 (14 1/2 ounce) package firm tofu, drained, cut crosswise into 6 slabs (about 3/4 inch wide), each slab halved horizontally and cut int
1 1/2 lbs broccoli, stalks trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size pieces
coarse salt
2 tablespoons vegetable oil
3 tablespoons soy sauce
2 tablespoons rice vinegar
1/4 teaspoon red pepper flakes
4 garlic cloves, minced
1 tablespoon cornstarch
1/2 cup cashews, toasted

Steps:

  • Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and another baking sheet; weight with canned goods. Let tofu drain, about 20 minutes.
  • Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Drain; set aside.
  • Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Transfer to paper towels.
  • Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
  • Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve topped with cashews.

BROCCOLI TOFU STIR FRY RECIPE BY TASTY



Broccoli Tofu Stir Fry Recipe by Tasty image

Here's what you need: tofu, broccoli floret, olive oil, cornstarch, ginger paste, garlic, onion, sesame oil, low sodium soy sauce, cornstarch

Provided by Michelle Caligone

Categories     Dinner

Time 30m

Yield 6 servings

Number Of Ingredients 10

14 oz tofu, drained and pressed, then cubed
12 oz broccoli floret
⅓ cup olive oil
2 tablespoons cornstarch
1 tablespoon ginger paste
1 tablespoon garlic, minced
⅓ cup onion
½ cup sesame oil
½ cup low sodium soy sauce
¼ cup cornstarch

Steps:

  • Toss tofu cubes in cornstarch and mix. Then, heat up a large skillet on medium heat with olive oil, add tofu, and pan fry for 10-15 minutes, or until all sides are seared and crispy.
  • Then, add ginger, garlic, and onions to the pan. Then, add broccoli florets and roast slightly on low heat.
  • In a separate mason jar, add sesame oil, soy sauce, and cornstarch. Cover and shake well. Once done, add to the skillet on low heat, then increase to medium and stir.
  • Serve atop white rice.

Nutrition Facts : Calories 388 calories, Carbohydrate 14 grams, Fat 34 grams, Fiber 3 grams, Protein 9 grams, Sugar 1 gram

CRISPY TOFU AND CABBAGE STIR-FRY



Crispy Tofu and Cabbage Stir-Fry image

This tumble of crisp tofu, charred cabbage and citrusy coriander includes a couple tricks you'll want to employ in other dishes. The flavor of the stir-fry is propelled by using the coriander plant multiple ways: Combining coriander seeds with fresh stems and leaves - also known as cilantro - creates a range of complex but related flavors. Then there's what might be the quickest - and your new favorite - way to cook cabbage: When large pieces of cabbage are cooked undisturbed in a hot pan, they don't have a chance to turn to mush. Instead, the cabbage becomes sweet and crisp-tender, with a smoky edge. Eat the stir-fry with grains or noodles, like rice noodles or soba. To get vegetarian recipes like this one delivered to your inbox, sign up for The Veggie newsletter.

Provided by Ali Slagle

Categories     weeknight

Time 25m

Yield 4 servings

Number Of Ingredients 10

1 small red onion, thinly sliced
Kosher salt
1/4 cup cornstarch
1 (14-ounce) package extra-firm tofu, patted dry and torn into 1-inch pieces (see Tip)
1/4 cup neutral oil (such as canola or grapeseed), plus more as needed
About 1 1/2 pounds green or red cabbage, cored and cut into 1-inch pieces, leaves separated
1 tablespoon low-sodium soy sauce or liquid aminos, plus more to taste
1 tablespoon coriander seeds, crushed
1/2 cup coarsely chopped cilantro leaves and stems
2 tablespoons lime juice (from 1 large lime)

Steps:

  • In a large bowl, sprinkle the red onion with salt and stir to combine. In a medium bowl, stir together the cornstarch and 1 teaspoon salt. Add the tofu and toss to coat.
  • Heat 2 tablespoons of oil in a large (12-inch) cast-iron skillet over medium-high. Add the cabbage and cook, undisturbed, until charred underneath, 3 to 4 minutes. Stir, spread into an even layer, and cook, undisturbed, until charred in spots and crisp-tender, another 3 to 4 minutes. Stir in the soy sauce, and season with salt. Transfer to the bowl of red onions.
  • In the same skillet, heat the remaining 2 tablespoons of oil over medium-high. Add the tofu and cook until golden on all sides, 2 to 3 minutes per side, adding more oil and scraping the bottom of the pan as necessary. Remove from heat, add the coriander seeds and stir gently until fragrant and toasted, 1 to 2 minutes. Add the cabbage-onion mixture and stir to combine, then stir in the cilantro and lime juice. Season to taste with soy sauce.

BROCCOLI TOFU STIR-FRY



Broccoli Tofu Stir-Fry image

"I received this recipe from a friend when I was trying to eat more meatless meals," says Louisville, Kentucky's Denise Lee. "Much to my surprise, my family didn't mind the tofu and still ask me to make it all time."

Provided by Taste of Home

Categories     Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 9

1 package (12.3 ounces) silken reduced-fat extra-firm tofu, cubed
4 green onions, chopped
1 tablespoon minced fresh gingerroot
1 garlic clove, minced
1/4 teaspoon crushed red pepper flakes
4 teaspoons olive oil, divided
1 package (16 ounces) broccoli coleslaw mix
1/3 cup reduced-fat peanut butter
1/4 cup reduced-sodium teriyaki sauce

Steps:

  • In a nonstick skillet or wok, stir-fry the tofu, onions, ginger, garlic and pepper flakes in 3 teaspoons oil until onions are tender. Remove and set aside. In the same pan, stir-fry the broccoli coleslaw mix in remaining oil for 4-5 minutes. , Combine the peanut butter and teriyaki sauce; stir into coleslaw mix. Return tofu mixture to the pan. Stir-fry for 1-2 minutes or until heated through.

Nutrition Facts : Calories 276 calories, Fat 15g fat (3g saturated fat), Cholesterol 0 cholesterol, Sodium 526mg sodium, Carbohydrate 23g carbohydrate (10g sugars, Fiber 5g fiber), Protein 16g protein. Diabetic Exchanges

TOFU AND BROCCOLI STIR-FRY



Tofu and Broccoli Stir-fry image

I got this recipe from a local grocery store. It is very simple, and lends itself to many variations and additions. The peanut sauce is nice as-is, but I added some chili-garlic sauce to it to give it some heat. I like my tofu very firm and crisp, so I drained it very very well before putting this together.

Provided by Vino Girl

Categories     One Dish Meal

Time 15m

Yield 2 serving(s)

Number Of Ingredients 8

1 tablespoon peanut butter
1 tablespoon hot water
1 tablespoon cider vinegar
1 tablespoon low sodium soy sauce
2 teaspoons sesame oil or 2 teaspoons canola oil
3 cups broccoli, chopped (fresh or frozen)
2 garlic cloves, minced
0.5 (16 ounce) package firm tofu, cut into small cubes

Steps:

  • In a small bowl, stir together the peanut butter, hot water, vinegar, and soy sauce (if you need to, put it in the microwave for 10 seconds to make it easier to mix).
  • Warm the oil in a wok or large nonstick skillet over high heat.
  • Add the broccoli and garlic and cook for 5 minutes, stirring constantly. Add in the tofu, and cook for an additional 5 minutes. Remove from heat.
  • Mix in the sauce until the tofu and broccoli are well coated.

Nutrition Facts : Calories 222.9, Fat 13.8, SaturatedFat 2.5, Sodium 363.1, Carbohydrate 14.3, Fiber 5.2, Sugar 3.9, Protein 15.8

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From buildyourbite.com


TOFU BROCCOLI STIR FRY IN GARLIC SAUCE - MY DAINTY KITCHEN
Mince the ginger, garlic. (Take garlic in a generous amount since they add a strong garlicky flavor to the stir-fry.) Then heat oil in a pan. Heat oil in a wok or skillet. Now add diced and coated tofu pieces and saute for 3 - 4 minutes, tossing occasionally. Remove from the pan. Now add sliced onions.
From mydaintykitchen.com


TOFU STIR-FRY RECIPES - SERIOUS EATS
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From seriouseats.com


CRISPY CURRY TOFU STIR-FRY WITH BROCCOLI AND RICE NOODLES
Prepare the stir fry sauce. In a small bowl, stir together the stock, soy sauce, coconut aminos, sesame oil, rice vinegar, sriracha (optional) and curry powder. Set the sauce aside. Place the noodles in a casserole dish or large bowl and pour boiling water over top. Let the noodles soak for about 5 minutes, or until soft.
From deargaga.com


EASY VEGAN TOFU AND BROCCOLI STIR FRY - FOOD WINE AND LOVE
Stir in the garlic and cook for about 45 seconds then add the tofu and cook until it begins to brown. Please stir the ingredients in your pan as they are cooking hot and quickly. Add the brocoli and the mushrooms and continue to cook until tender (2 ½ to three minutes). Then remove the pan from the heat.
From foodwineandlove.com


BROCCOLI STIR FRY WITH TOFU | FEASTING AT HOME
Remove lid and cook off any remaining liquid until the pan is relatively dry. Make a well in the center, add the dried chilies and toast for 45 seconds. Pour in the sauce, and give a stir to heat up. Add the crispy tofu (or other cooked protein) into the pan right before serving, warming and tossing to coat.
From feastingathome.com


CRISPY TOFU "STIR-FRY" | BETTER HOMES & GARDENS
Lightly coat air-fryer basket with cooking spray. Place tofu in prepared basket; cook 10 minutes. Stir gently. Cook 10 minutes more or until tofu is golden and crispy. Remove from basket. Advertisement. Step 2. Coat onion, sweet pepper, and pea pods with cooking spray; add to basket. Cook 5 minutes or until crisp-tender.
From bhg.com


STICKY TOFU & BROCCOLI STIR-FRY | CANADIAN LIVING
In large nonstick skillet or wok, heat 2 tbsp of the oil over high heat; stir-fry tofu, turning often, until golden, 4 to 6 minutes. Transfer to bowl; toss with half of the hoisin mixture. Set aside. Add remaining oil to pan; stir-fry mushrooms and broccoli for 2 minutes. Add garlic, yellow pepper and red onion; stir-fry for 2 minutes.
From canadianliving.com


TOFU & BROCCOLI STIR-FRY RECIPE | EATINGWELL
Reduce heat to medium. Add the remaining 1 tablespoon oil, garlic and ginger; cook until fragrant, about 30 seconds. Add broccoli and water; cover and cook, stirring once or twice, until tender-crisp, 2 to 4 minutes.
From eatingwell.com


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