Garlic broccoli and tofu stir-fry
Savor the vibrant flavors of our garlic broccoli and tofu stir-fry. This quick and healthy recipe features tender tofu, crisp broccoli, and a touch of aromatic garlic powder, perfect for a nutritious meal in minutes.
- 06 Nov 2025
- Cook time 10 min
- Prep time 10 min
- 1 Servings
- 3 Ingredients
Garlic broccoli and tofu stir-fry is a simple, nutritious, and delicious dish that brings together the earthy flavors of broccoli and the protein-packed goodness of tofu. Perfect for a quick weeknight dinner or a healthy lunch, this stir-fry is also easy to customize with your favorite seasonings and add-ins.
Ingredients:
Instructions:
- Drain the tofu and gently press it with paper towels to remove excess moisture. This will help it to crisp up better during cooking.
- Cut the tofu into bite-sized cubes.
- Wash the broccoli thoroughly under cold running water.
- Cut the broccoli into small florets. If the stalk is tender, you can also peel the outer layer and slice it into thin pieces.
- Heat 1 tbsp of vegetable oil in a large non-stick skillet or wok over medium-high heat.
- Once the oil is hot, add the tofu cubes to the skillet. Cook for about 5-7 minutes, turning occasionally, until they are golden brown and slightly crispy on all sides.
- Remove the tofu from the skillet and set aside on a plate.
- In the same skillet, add the broccoli florets. Stir-fry for about 3-4 minutes until they are bright green and slightly tender but still crisp.
- If needed, you can add a splash of water to the skillet to help steam the broccoli and speed up cooking.
- Reduce the heat to medium and sprinkle the garlic powder over the broccoli. Stir well to evenly distribute the garlic flavor.
- Return the cooked tofu to the skillet with the broccoli.
- Pour in 1 tbsp of soy sauce if using, and stir everything together to coat evenly.
- Season with salt and pepper to taste.
- Continue to stir-fry for an additional 2-3 minutes until everything is well combined and heated through.
- Transfer the garlic-infused broccoli and tofu stir-fry to a serving dish.
- Serve hot, either on its own or over a bed of steamed rice or quinoa for a complete meal.
Tips:
- Press the tofu for at least 10-15 minutes before cooking to remove excess moisture and help it absorb the flavors better.
- For additional flavors, consider adding fresh minced garlic instead of garlic powder.
- Cook the tofu first until it’s golden brown on the edges and then set it aside while you cook the broccoli. Combine both ingredients at the end for a perfectly balanced dish.
- If you prefer a bit of heat, add a pinch of red pepper flakes or a drizzle of sriracha sauce.
- Serve the stir-fry over a bed of rice or quinoa for a complete meal.
This garlic broccoli and tofu stir-fry is a wonderful way to enjoy a healthy and flavorful meal. Whether you're a seasoned chef or a beginner in the kitchen, this recipe is easy to follow and can be quickly mastered. Enjoy the savory and aromatic flavors of garlic working their magic with fresh broccoli and tofu!
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 150kcal | 7% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 14g | 4% |
| Fiber 4.73g | 12% |
| Sugar 3.38g | 3% |
| Fat | |
| Fat 4.81g | 6% |
| Saturated 0.68g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 15ug | 2% |
| Choline 63mg | 12% |
| Vitamin B1 0.20mg | 17% |
| Vitamin B2 0.25mg | 19% |
| Vitamin B3 1.78mg | 11% |
| Vitamin B6 0.43mg | 25% |
| Vitamin B9 170ug | 42% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 170mg | 185% |
| Vitamin E 0.29mg | 2% |
| Vitamin K 190ug | 157% |
| Minerals | |
| Calcium, Ca 210mg | 16% |
| Copper, Cu 0.29mg | 33% |
| Iron, Fe 2.60mg | 24% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 230mg | 19% |
| Potassium, K 710mg | 21% |
| Selenium, Se 13ug | 24% |
| Sodium, Na 72mg | 5% |
| Zinc, Zn 1.54mg | 14% |
| Water | |
| Water 260g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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