Free Dinner Recipes E-book!   Download Now

  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

The Almond Eater logo

  • Browse Recipes
    • Recipes by Course
      • Breakfast
      • Lunch
      • Dinner
      • Desserts
      • Drinks
      • Snacks
      • Sides
    • Recipes by Diet
      • Vegetarian
      • Dairy Free
      • Gluten Free
      • Vegan
      • Mediterranean Diet
      • Paleo
      • Whole30
  • Meet Erin
  • Contact
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • Browse Recipes +
    • Recipes by Course +
      • Breakfast
      • Lunch
      • Dinner
      • Desserts
      • Drinks
      • Snacks
      • Sides
    • Recipes by Diet +
      • Vegetarian
      • Dairy Free
      • Gluten Free
      • Vegan
      • Mediterranean Diet
      • Paleo
      • Whole30
  • About Erin
  • Contact

Home » Recipes » Dinner

Tofu Broccoli Stir Fry

By Erin · August 5, 2019 · Updated October 3, 2021 · 2 Comments

Jump to Recipe Print Recipe
  • Share
  • Tweet
Dairy FreeVeganVegetarian

This tofu broccoli stir fry is made with long grain brown rice and topped with roasted broccoli and crispy tofu. It's a quick and healthy dinner recipe and vegan-friendly, too! 

tofu stir fry

I have no idea why it's taken me so long to share this broccoli stir fry recipe. It's one that I've made over and over again, but I guess the truth is that I'd never really measured out the ingredients. ....I guess I just answered my own question! If you're a fan of chicken broccoli rice, or shrimp broccoli stir fry, you NEED to try this tofu stir fry.

WHY THIS TOFU STIR FRY IS SO GOOD

  • It's a quick, meatless meal
  • The flavor of the sauce is UNREAL
  • It'll turn tofu haters into tofu fans
  • It's an easy weeknight meal, and perfect for Meatless Monday

STIR FRY INGREDIENTS

  • 1 block extra/super firm tofu: this is very important! The firmer the tofu, the less liquid there is, and the less liquid there is the easier it is for the tofu to become crispy (which is what we want!)
  • Broccoli: We can all agree that roasted broccoli is better than steamed, right? Roasting broccoli provides more flavor, and more flavor is always a good idea
  • Long grain brown rice: Yes, long grain! Read below for why I prefer it.

HOW TO MAKE CRISPY TOFU

tofu press

First, press the tofu. This step is key! I like using a tofu press, but you can also set the tofu onto a towel, then place another towel on top and press it that way (either with your hands, or by placing a heavy object on top). I recommend pressing the tofu for at least one hour, but preferably four or more.

tofu in a bag

Once the tofu's been pressed, use a knife to cut it into cubes, then place those cubes into a plastic bag. Add corn starch and soy sauce, then seal the bag and shake it so that the tofu is coated. Alternatively, you can sub tamari or coconut aminos if you prefer.

Now it's time to fry the tofu! Heat oil in a large skillet, then add the tofu, making sure it's spaced out a bit. You may need to the cook the tofu in two batches depending on the size of your skillet. You also need to keep an eye on the tofu because it'll need to be turned a few times so that all sides of the tofu get fried. While the tofu is cooking, make the sauce.

fried tofu

The last step is to turn the heat off, then pour the sauce into the skillet and use a spatula or wooden spoon to stir the tofu so that it's covered in sauce. If you're having trouble getting the sauce to thicken, turn the heat back on low and that should do the trick.

LONG GRAIN VS. SHORT GRAIN RICE

I mentioned earlier that you want to use LONG GRAIN brown rice, not short. But why? Long grain rice stays fluffy and separate after cooking, whereas short grain rice gets very sticky. The actual tofu marinade in this recipe is a bit sticky, so we want to avoid also having sticky rice. Instead, the contrast of sticky (yet crispy!) tofu and cooked long grain rice is a much better texture combination. Note: feel free to use basmati rice if you prefer!

broccoli stir fry

OTHER TOFU RECIPES

  • tofu sweet potato bibimbap
  • spicy tofu vegan enchiladas
  • sesame tofu quinoa bowl

Tofu Broccoli Stir Fry

This tofu broccoli stir fry is made with brown rice then topped with roasted broccoli and crispy tofu covered in an Asian-inspired sauce.
4.58 from 7 votes
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2
Author: Erin

Ingredients

  • 1 block super/extra firm tofu pressed
  • 2 tablespoon corn starch
  • 2 tablespoon soy sauce*
  • 1 head broccoli chopped
  • 1 cup long grain brown rice rinsed

for the sauce:

  • ¼ cup soy sauce*
  • 2 tablespoon honey or maple syrup
  • 2 teaspoon toasted sesame oil
  • 1 tablespoon corn starch
  • 1 teaspoon sriracha optional

Instructions

  • Place tofu in your tofu press and press for at least one hour.
  • Heat oven to 400°, then place chopped broccoli onto a baking sheet and roast for 20 minutes.
  • Place rice in a saucepan with 2 cups of water and cook according to package instructions.
  • Slice pressed tofu into cubes, then place the cubes directly into a plastic bag. Add corn starch and soy sauce, seal the bag then shake until the tofu is coated.
  • Heat oil in a skillet over medium heat, then add the tofu and fry on all sides. While the tofu is cooking, make the sauce: whisk all sauce ingredients together then set aside.
  • Once the tofu is fried on all sides, turn off the heat then pour the sauce into the skillet and use a spoon or spatula to stir the tofu so that it's completely covered in the sauce.
  • Combine the rice, broccoli and tofu into a bowl and enjoy!

Notes

Substitutions: Can use tamari or coconut aminos instead of soy sauce

Nutrition

Calories: 780kcal | Carbohydrates: 123g | Protein: 39g | Fat: 17g | Saturated Fat: 2g | Sodium: 2806mg | Potassium: 1312mg | Fiber: 13g | Sugar: 19g | Vitamin A: 1894IU | Vitamin C: 273mg | Calcium: 439mg | Iron: 7mg
Did you Make this Recipe? Tag me Today!Leave a comment below and tag @thealmondeater on Instagram!
« Easy Shrimp Ceviche
Guacamole Salsa »

About Erin

Erin is the recipe developer, writer and photographer behind the healthy food blog, The Almond Eater. She's been blogging since 2014 and loves to create food for many different diets, including vegan, gluten free and/or Whole30 recipes.

Reader Interactions

Comments

  1. JP says

    March 02, 2021 at 5:36 pm

    2 stars
    Way too salty. I couldn’t even eat the tofu and I’m not normally sensitive to salt.

    Reply
    • Erin says

      March 02, 2021 at 6:25 pm

      Hi! Soy sauce is pretty salty (I try to always opt for the low sodium kind), but if you really want to cut back on the salt I'd recommend coconut aminos next time.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

girl in kitchen

Hi, I'm Erin!

I share recipes for ALL diet types because I believe that healthy food should be incredibly delicious without being complicated. Learn more

Seasonal Picks

bowl filled with lettuce, ground beef, sweet potato, tomato and pickles

Burger Bowl (Paleo, Whole30)

bowl with lemon orzo salad beside a small dish of chopped fresh basil

Lemon Orzo Salad

flakey baked cod in a baking dish with tomatoes, onion and olives

Baked Mediterranean Cod

chicken topped with tomatoes and melted mozzarella cheese

Baked Caprese Chicken

Popular Recipes

pasta, peas and sausage in a skillet

Italian Chicken Sausage Pasta

bowl with ground pork and vegetables

Banh Mi Bowl (Paleo, Whole30)

a bowl of pasta with lentils and red sauce

Lentil Bolognese Recipe (Vegan + Gluten Free)

sweet potato brownies

Flourless Sweet Potato Brownies

dog eating cake

Mini Dog Birthday Cake

Caramelized Onion Spaghetti Squash | squash filled with onions, mushrooms and kale for a healthy, vegetarian meal | thealmondeater.com

Caramelized Onion Spaghetti Squash

As Featured On

Footer

  • Contact
  • Privacy

Copyright© 2022 | The Almond Eater. Site Credit

  • Facebook
  • Instagram
  • Pinterest
  • Twitter