Stir Fried Tofu and Broccoli

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

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

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

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

How to Make Tofu Stir Fry:

Make the Stir Fry Sauce:

  1. 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:

  1. Slice the tofu into 1 inch cubes and add to a paper towel lined plate.
  2. 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.
  3. Meanwhile, add the rice and the water to a small pan and bring to a boil. Cover and reduce heat to the lowest setting.
  4. Heat a skillet over medium-high heat, and spray with olive oil.
  5. Add the tofu and the broccoli and cook for 10 minutes, stirring often.
  6. Pour in the stir fry sauce, and mix well to ensure the broccoli and tofu is well coated.
  7. Cook for an additional 2-5 minutes until the sauce has thickened.
  8. 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:

  1. Cook the recipe according to the directions above.
  2. Lay 4 clean meal prep containers out.
  3. Allow the stir fry and rice to cool completely.
  4. Scoop out 1/4 of the rice into the 4 meal prep containers.
  5. Top each with 1/4 of the stir fry, and sprinkle over the sesame seeds.
  6. Store in the fridge for 4-5 days, or in the freezer for up to a month.
  7. 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:

Stir Fried Tofu and Broccoli

Stir Fried Tofu and Broccoli Recipe

Audrey Johns
This healthy stir fried broccoli and tofu recipe is just 201 calories and comes with Mel prep directions too!
I have supplied you with a vegan stir fry sauce, but you can also use store-bought if you prefer.
Special Tip: The longer you "press" the tofu the better. It will get crunchier!
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Main Course
Cuisine American, Chinese
Servings 4 servings
Calories 201 kcal

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.
Keyword stir fried tofu and broccoli

Nutrition for Vegan Stir Fry

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Stir Fried Tofu and Broccoli

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