This Stir Fried Tofu and Broccoli is just 201 calories and makes great meal prep too! I have even included meal prep directions below!
This low cost stir fry recipe also comes with a vegan stir fry sauce, and directions on pressing tofu so you get crunchy bits, and not spongy tofu.
![Stir Fried Tofu and Broccoli](https://loveofveggies.com/wp-content/uploads/2022/12/stir-fried-tofu-and-broccoli--scaled.jpeg)
The low 201 calorie count does include the rice, making this a great light lunch or dinner. And you could easily double the serving for a hearty 402 calorie dinner!
Stir Fried Tofu and Broccoli
- Tofu and Broccoli Ingredients
- How to Make Tofu and Broccoli Stir Fry
- Stir Fried Tofu and Broccoli Recipe
- Nutrition for Vegan Stir Fry
Tofu and Broccoli Ingredients
I like make my own stir fry sauce, it ensures I know exactly what it in it. Plus, I already have all the ingredients on hand.
They are common pantry and fridge staples, check below in the shopping list to see if you also have all the ingredients.
![Stir Fried Tofu and Broccoli](https://loveofveggies.com/wp-content/uploads/2022/12/tofu-and-broccoli-stir-fry-scaled.jpeg)
Shopping List for Broccoli Stir Fry:
Vegan Stir Fry Sauce:
- ¼ cup low-sodium soy sauce (or gluten free Tamari)
- ¼ cup water
- 1 ½ tablespoon maple syrup
- 1 tablespoon light brown sugar
- 1 tablespoon rice vinegar
- ¼ teaspoon toasted sesame oil
- 2 teaspoons fresh ginger
- 2 cloves garlic
- 2 teaspoons cornstarch
Tofu and Broccoli Stir Fry:
- Olive oil spray
- 1 block (15-ounces) extra firm tofu
- 4 cups broccoli
- ½ cup rice
- 1 cup water
- 1 teaspoon black sesame seeds (optional)
How to Make Tofu and Broccoli Stir Fry
I recommend you do not skip the tofu pressing steps. This is how you get crunchy tofu, instead of spongy tofu.
![Stir Fried Tofu and Broccoli](https://loveofveggies.com/wp-content/uploads/2022/12/tofu-and-broccoli-scaled.jpeg)
How to Make Tofu Stir Fry:
Make the Stir Fry Sauce:
- To a medium bowl, combine the soy sauce, water, maple syrup, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch. Set aside.
Make the Stir Fry:
- Slice the tofu into 1 inch cubes and add to a paper towel lined plate.
- Cover the tofu with a towel, and place a heavy plate or pan atop the tofu. This (Tofu pressing) will help drain out some of the moisture. Let sit for 10 minutes, or all day in the fridge.
- Meanwhile, add the rice and the water to a small pan and bring to a boil. Cover and reduce heat to the lowest setting.
- Heat a skillet over medium-high heat, and spray with olive oil.
- Add the tofu and the broccoli and cook for 10 minutes, stirring often.
- Pour in the stir fry sauce, and mix well to ensure the broccoli and tofu is well coated.
- Cook for an additional 2-5 minutes until the sauce has thickened.
- Scoop the rice into 4 bowls and top each with 1/4 of the stir fry. Sprinkle over the sesame seeds and serve.
Meal Prep Directions:
- Cook the recipe according to the directions above.
- Lay 4 clean meal prep containers out.
- Allow the stir fry and rice to cool completely.
- Scoop out 1/4 of the rice into the 4 meal prep containers.
- Top each with 1/4 of the stir fry, and sprinkle over the sesame seeds.
- Store in the fridge for 4-5 days, or in the freezer for up to a month.
- To reheat, add 1 tablespoon of water and microwave 1-2 minutes for defrosted, and 4-5 for frozen.
Stir Fried Tofu and Broccoli Recipe
I know you’ll love this vegan stir fry recipe! Here are a few more yummy meal prep recipes I think you’ll love:
Vegan Meal Prep Recipes:
- Vegan Noodle Stir Fry Meal Prep Recipe
- Healthy Vegan Tofu Salad Recipe
- Vegan Sweet Potato Meal Prep Lunches
- Hearty Vegan Burrito Recipe
![Stir Fried Tofu and Broccoli](https://loveofveggies.com/wp-content/uploads/2022/12/stir-fried-tofu-and-broccoli--500x500.jpeg)
Stir Fried Tofu and Broccoli Recipe
Ingredients
Vegan Stir Fry Sauce:
- ¼ cup low-sodium soy sauce (or gluten free Tamari)
- ¼ cup water
- 1 ½ tablespoon maple syrup
- 1 tablespoon packed light brown sugar
- 1 tablespoon rice vinegar
- ¼ teaspoon toasted sesame oil
- 2 teaspoons fresh ginger grated or minced
- 2 cloves garlic grated or minced
- 2 teaspoons cornstarch
Tofu and Broccoli Stir Fry:
- Olive oil spray
- 1 block (15-ounces) extra firm tofu
- 4 cups broccoli
- ½ cup rice
- 1 cup water
- 1 teaspoon black sesame seeds (optional)
Instructions
Make the Stir Fry Sauce:
- To a medium bowl, combine the soy sauce, water, maple syrup, brown sugar, rice vinegar, sesame oil, ginger, garlic and cornstarch. Set aside.
Make the Stir Fry:
- Slice the tofu into 1 inch cubes and add to a paper towel lined plate.
- Cover the tofu with a towel, and place a heavy plate or pan atop the tofu. This will help drain out some of the moisture. Let sit for 10 minutes, or all day in the fridge.
- Meanwhile, add the rice and the water to a small pan and bring to a boil. Cover and reduce heat to the lowest setting.
- Heat a skillet over medium-high heat, and spray with olive oil.
- Add the tofu and the broccoli and cook for 10 minutes, stirring often.
- Pour in the stir fry sauce, and mix well to ensure the broccoli and tofu is well coated.
- Cook for an additional 2-5 minutes until the sauce has thickened.
- Scoop the rice into 4 bowls and top each with 1/4 of the stir fry. Sprinkle over the sesame seeds and serve.
Meal Prep Directions:
- Cook the recipe according to the directions above.
- Lay 4 clean meal prep containers out.
- Allow the stir fry and rice to cool completely.
- Scoop out 1/4 of the rice into the 4 meal prep containers.
- Top each with 1/4 of the stir fry, and sprinkle over the sesame seeds.
- Store in the fridge for 4-5 days or in the freezer for up to a month.
- To reheat, add 1 tablespoon of water and microwave 1-2 minutes for defrosted, and 4-5 for frozen.
Nutrition for Vegan Stir Fry
![](https://loveofveggies.com/wp-content/uploads/2022/12/Screenshot-2022-12-28-at-2.05.00-PM.png)
Share this Plant Based Recipe:
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