Tofu and Broccoli in Garlic Sauce
Crispy pan-fried tofu and tender-crisp broccoli florets tossed in a savory, umami-rich garlic sauce. This Indo-Chinese stir-fry is a perfect healthy and quick weeknight dinner, ready in just 30 minutes.
For 4 servings
Prepare Tofu, Broccoli, and Sauce
- Wrap the tofu block in several layers of paper towels or a clean kitchen towel. Place a heavy object (like a cast-iron skillet or books) on top and press for at least 30 minutes to remove excess water. Once pressed, cut into 1-inch cubes.
- In a bowl, toss the tofu cubes with 3 tbsp cornstarch, salt, and black pepper until evenly coated.
- Bring a pot of water to a boil. Add the broccoli florets and blanch for 2-3 minutes until tender-crisp and bright green. Immediately drain and rinse with cold water to stop the cooking process. Set aside.
- In a small bowl, whisk together the soy sauce, rice vinegar, sriracha, sugar, toasted sesame oil, and vegetable broth. In a separate small bowl, mix the remaining 1 tbsp of cornstarch with 2 tbsp of water to create a slurry.
Pan-Fry the Tofu
- Heat 3 tbsp of vegetable oil in a large wok or non-stick skillet over medium-high heat. Once the oil is shimmering, carefully add the coated tofu cubes in a single layer. Do not overcrowd the pan; cook in batches if necessary.
- Fry for 6-8 minutes, turning every 2 minutes, until all sides are golden brown and crispy.
- Remove the crispy tofu from the wok with a slotted spoon and place it on a paper towel-lined plate to drain excess oil.
Create the Sauce and Combine
- Reduce the heat to medium and add the remaining 1 tbsp of oil to the same wok. Add the minced garlic, ginger, green chilies, and the white parts of the spring onions. Sauté for 30-60 seconds until fragrant.
- Pour the prepared soy sauce mixture into the wok and bring it to a simmer.
- Give the cornstarch slurry a quick stir and pour it into the simmering sauce. Cook, stirring constantly, for about 1 minute until the sauce thickens.
- Add the crispy tofu and blanched broccoli back to the wok. Gently toss everything together to coat evenly with the glossy sauce.
- Garnish with the green parts of the spring onions and toasted sesame seeds. Serve immediately over steamed rice or noodles.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Pressing tofu is non-negotiable for crispiness. Use a tofu press or wrap it in paper towels and place a heavy object on top for at least 30 minutes.
- 2Mise en place is key. Have all your ingredients chopped and sauces mixed before you turn on the heat, as stir-frying is a rapid process.
- 3Don't overcrowd the pan when frying tofu. Cook in batches if necessary to ensure each piece gets golden and crispy.
- 4Blanching the broccoli separately ensures it's perfectly tender-crisp and vibrant green without overcooking in the sauce.
Adapt it for your goals.
Protein Swap
Replace tofu with paneer, chicken, or shrimp. Adjust cooking times accordingly.
Vegetable Add insVegetable Add-ins
Incorporate other vegetables like sliced bell peppers, carrots, mushrooms, or snow peas. Add them with the garlic and ginger.
Gluten FreeGluten-Free
Use tamari or coconut aminos instead of soy sauce and ensure your vegetable broth is certified gluten-free.
Adjust SpiceAdjust Spice
Increase or decrease the amount of sriracha and green chilies to match your preferred spice level. For a non-spicy version, omit them entirely.
Why this is on our healthy list.
Plant-Based Protein Powerhouse
Tofu is a complete protein, providing all essential amino acids necessary for muscle repair, growth, and overall body function.
Rich in Vitamins and Fiber
Broccoli is an excellent source of Vitamin C, Vitamin K, and dietary fiber, which supports a strong immune system, bone health, and healthy digestion.
Boosts Immunity
Garlic and ginger contain powerful compounds like allicin and gingerol, known for their anti-inflammatory and immune-boosting properties.
Heart-Healthy Meal
This dish is low in saturated fat and cholesterol. The isoflavones in tofu may help lower bad cholesterol levels, contributing to cardiovascular wellness.
Frequently asked questions
One serving contains approximately 350-400 calories, excluding any rice or noodles it's served with. This can vary based on the specific ingredients and oil used.