Tofu Broccoli Stir Fry Recipe | HIGH PROTEIN Vegetarian and Vegan Meals

tofu

🥗Healthier: tempeh

💰Cheaper: seitan

Tempeh is a fermented soy product with higher protein content.

soy sauce

🥗Healthier: low-sodium soy sauce

💰Cheaper: tamari

Tamari is often cheaper and gluten-free.

sesame oil

🥗Healthier: olive oil

💰Cheaper: canola oil

Canola oil is a neutral alternative.

cornstarch

🥗Healthier: arrowroot powder

💰Cheaper: flour

Flour can thicken sauces but may alter texture.

Drain the tofu and cut it into 1 inch X 1 inch cubes and add corn starch. Mix well to coat the tofu with corn starch.

To a small bowl add the LOW SODIUM vegetable broth, soy sauce, DARK soy sauce, white vinegar, maple syrup, ground black pepper and corn starch. Mix it well and set it aside for later.

To a heated pan add the oil, tofu (coated with corn starch) and salt. Fry on medium-high heat for only 30 seconds and then right away reduce the heat to medium low and then add the finely chopped garlic, ginger and chili flakes. Mix well and fry for 2 to 3 minutes on medium-low heat.

Add the onion and broccoli and turn the heat to medium-high or high and fry for another 2 to 3 minutes until the onion is soft and the broccoli is slightly cooked.

Add the sauce. Make sure to stir the sauce well before adding it that’s because the corn starch has a tendency to collect at the bottom of the bowl.

Cook the sauce along with the vegetables on medium-high heat for about 4 to 5 minutes or until the sauce thickens to desired consistency.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary