Spicy Broccoli and Tofu Stir-Fry
Ingredients
- 1 large head of broccoli, cut into florets
- 1 block (14 oz) firm or extra-firm tofu, pressed and cubed
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon cornstarch
- 2 tablespoons sesame oil
- 2 cloves garlic, minced
- 1 inch ginger, minced
- 1 red bell pepper, sliced
- 1/4 cup vegetable broth
- 2 tablespoons rice vinegar
- 1 tablespoon honey (or maple syrup for vegan)
- 1-2 tablespoons sriracha (or chili garlic sauce), adjust to taste
- 1 teaspoon sesame seeds, for garnish
- Cooked rice or noodles, for serving
- Optional: 1/4 cup chopped scallions, for garnish
Step-by-Step
1. Press the tofu to remove excess water. This ensures a better texture when stir-frying. Wrap the tofu in paper towels and place a heavy object on top for at least 30 minutes.
2. While the tofu is pressing, prepare the broccoli by cutting it into bite-sized florets. Wash and dry the florets thoroughly.
3. In a bowl, whisk together the soy sauce and cornstarch. Add the cubed tofu to the bowl and toss gently to coat. This will help the tofu get crispy.
4. Heat sesame oil in a large wok or skillet over medium-high heat.
5. Add the tofu to the hot skillet and stir-fry until golden brown and crispy on all sides. This usually takes about 5-7 minutes. Remove the tofu from the skillet and set aside.
6. Add the minced garlic and ginger to the skillet and stir-fry for about 30 seconds, until fragrant. Be careful not to burn them.
7. Add the broccoli florets and sliced bell pepper to the skillet. Stir-fry for 3-5 minutes, until the broccoli is tender-crisp.
8. In a small bowl, whisk together the vegetable broth, rice vinegar, honey (or maple syrup), and sriracha (or chili garlic sauce).
9. Pour the sauce over the broccoli and bell pepper in the skillet. Stir to combine.
10. Bring the sauce to a simmer and cook for 1-2 minutes, until it thickens slightly.
11. Return the cooked tofu to the skillet and stir to combine with the broccoli and sauce.
12. Cook for another minute or two, until everything is heated through.
13. Serve the spicy broccoli and tofu stir-fry over cooked rice or noodles.
14. Garnish with sesame seeds and chopped scallions (if using). Enjoy!
Understanding the Key Ingredients
### Tofu’s Role and Preparation
Tofu is the protein powerhouse of this dish. It is mild flavor soaks up the spicy sauce, making it incredibly delicious.
Choosing the right tofu is key. Firm or extra-firm tofu holds its shape best during stir-frying.
Pressing the tofu is non-negotiable. This removes excess water, allowing the tofu to get crispy when cooked.
Coating the tofu with cornstarch before stir-frying further enhances its crispiness. This creates a delightful texture contrast.
### The Broccoli Factor
Broccoli provides a wonderful crunch and essential nutrients. Fresh broccoli florets are ideal.
Make sure the broccoli is cut into uniformly sized pieces. This ensures even cooking.
Stir-frying the broccoli until tender-crisp maintains its texture and nutritional value. Avoid overcooking it into mush.
### Sauce Fundamentals
The sauce is where the “spicy” comes into play. Soy sauce provides umami, while rice vinegar adds tang.
Honey or maple syrup balances the spice with a touch of sweetness. Sriracha or chili garlic sauce delivers the heat.
Adjust the amount of sriracha to your preference. Start with a small amount and add more to taste.
Cornstarch helps thicken the sauce, creating a glossy coating for the tofu and broccoli. Vegetable broth adds moisture and flavor.
Mastering Stir-Frying Techniques
### The Importance of High Heat
Stir-frying is all about high heat and quick cooking. This sears the ingredients, preserving their texture and flavor.
Ensure your wok or skillet is hot before adding any ingredients. The oil should shimmer slightly.
Avoid overcrowding the pan. This lowers the temperature and results in steamed, rather than stir-fried, vegetables.
Cook in batches if necessary to maintain high heat. This is especially important when stir-frying a large amount of broccoli.
### The Art of Stirring
Continuous stirring is essential for even cooking. This prevents the ingredients from sticking and burning.
Use a spatula or wok utensil to toss and turn the ingredients constantly. Keep the food moving.
Don’t be afraid to make a little noise. Stir-frying is an active cooking method.
### When to Add Ingredients
Add ingredients in the order of their cooking time. Vegetables that take longer to cook should go in first.
Aromatics like garlic and ginger should be added towards the end. This prevents them from burning and allows their flavor to infuse the dish.
Sauce should be added last. This ensures that it coats all the ingredients evenly.
Customizing Your Stir-Fry
### Vegetable Variations
Feel free to substitute or add other vegetables to your stir-fry. Carrots, snow peas, and mushrooms work well.
Add vegetables that have a similar cooking time to broccoli. This ensures they cook evenly.
Consider adding leafy greens like spinach or kale towards the end of cooking. They wilt quickly.
### Protein Alternatives
If you’re not a fan of tofu, you can use other protein sources. Chicken, shrimp, or beef are good alternatives.
Adjust the cooking time depending on the protein you choose. Cook the protein thoroughly before adding the vegetables.
You can also use tempeh or seitan as plant-based protein options. These have a different texture than tofu.
### Sauce Adjustments
Experiment with different sauces to create your own unique flavor. Oyster sauce (if not vegan), hoisin sauce, or black bean sauce can add depth.
Adjust the sweetness and spiciness to your liking. Add more honey or sriracha as needed.
Consider adding a splash of lime juice for extra tanginess. This brightens up the flavor.
Health Benefits and Nutritional Information
### Broccoli’s Nutritional Powerhouse
Broccoli is rich in vitamins, minerals, and antioxidants. It is a good source of fiber and vitamin C.
Including broccoli in your diet can help boost your immune system. It supports overall health and well-being.
### Tofu’s Plant-Based Protein
Tofu is a complete protein source. It contains all nine essential amino acids.
Tofu is low in calories and fat. It is a good source of iron and calcium.
Including tofu in your diet can help reduce your risk of heart disease. It supports bone health.
### Balancing the Recipe
This stir-fry is a healthy and balanced meal. It provides a good source of protein, carbohydrates, and healthy fats.
Adjust the amount of oil and sauce to control the calorie content. Use low-sodium soy sauce to reduce your sodium intake.
Serve with brown rice or quinoa for a more nutritious meal. These provide fiber and complex carbohydrates.
Tips for Perfecting Your Spicy Broccoli and Tofu Stir-Fry
### Ingredient Preparation is Key
Having all your ingredients prepped and ready to go is crucial for successful stir-frying. Chop all the vegetables and measure out the sauce ingredients before you start cooking.
This ensures that you can add each ingredient at the right time. It also prevents anything from burning.
### Choosing the Right Cooking Vessel
A wok is ideal for stir-frying. Its sloped sides allow for even cooking and easy tossing.
If you don’t have a wok, a large skillet will work just fine. Make sure it’s large enough to hold all the ingredients without overcrowding.
### Don’t Be Afraid to Experiment
Stir-frying is a versatile cooking method. Don’t be afraid to experiment with different ingredients and flavors.
Try adding different vegetables, proteins, or sauces. Adjust the recipe to your liking.
FAQ: Your Stir-Fry Questions Answered
### How do I press tofu properly?
Wrap the tofu in several layers of paper towels. Place it on a plate and put a heavy object on top, such as a cast-iron skillet or a stack of books. Press for at least 30 minutes, or up to an hour. Change the paper towels if they become saturated with water.
### Can I use frozen broccoli?
Yes, you can use frozen broccoli. However, it may not be as crisp as fresh broccoli. Thaw the broccoli slightly before stir-frying. Pat it dry to remove excess moisture.
### How do I make this stir-fry less spicy?
Reduce the amount of sriracha or chili garlic sauce. You can also omit it altogether. Adding a touch more honey or maple syrup can help balance the spice.
### Can I make this stir-fry ahead of time?
Yes, you can make this stir-fry ahead of time. Store it in an airtight container in the refrigerator for up to 3 days. Reheat it in a skillet or microwave before serving. The tofu may lose some of its crispness upon reheating.
### What should I serve with this stir-fry?
This stir-fry is delicious served over cooked rice or noodles. You can also serve it with a side of steamed vegetables or a fresh salad.
