Tofu and Broccoli Stir Fry Recipe: A Healthy, High-Protein 30-Minute Dinner

Busy weeknights call for meals that are quick, nutritious, and full of flavor. This Tofu and Broccoli Stir Fry Recipe checks every box. Made with crispy tofu, fresh broccoli, and a savory homemade sauce, it’s a satisfying plant-based dinner that comes together in just 30 minutes.

Whether you’re following a vegan lifestyle or simply looking for more healthy dinner ideas, this stir fry is an easy recipe you’ll want to make again and again.

Why You’ll Love This Recipe

This tofu and broccoli stir fry is simple, affordable, and packed with wholesome ingredients.

Here’s why it’s worth adding to your weekly meal plan:

• Ready in about 30 minutes
• High in plant-based protein
• Rich in fiber and vitamins
• Perfect for meal prep
• Better than takeout
• Easy to customize with your favorite vegetables

Simple Ingredients

You only need a handful of everyday ingredients to make this delicious meal.

Some of the main ingredients include:

• Extra-firm tofu
• Fresh broccoli florets
• Garlic
• Fresh ginger
• Soy sauce or tamari
• Sesame oil
• Cornstarch
• Maple syrup
• Rice vinegar
• Green onions
• Sesame seeds

These simple ingredients create a savory, slightly sweet sauce that coats every bite perfectly.

How to Make Tofu and Broccoli Stir Fry

Start by pressing the tofu to remove excess moisture, then cut it into cubes. Coat the tofu lightly with cornstarch and cook until golden and crispy.

While the tofu cooks, prepare the homemade stir fry sauce by combining soy sauce, garlic, ginger, maple syrup, rice vinegar, and sesame oil.

Cook the broccoli until it’s crisp-tender, then return the tofu to the pan and pour in the sauce. Toss everything together until well coated and heated through.

Serve immediately with steamed rice, quinoa, or noodles for a complete meal.

Tips for the Best Stir Fry

Follow these simple tips for restaurant-quality results:

• Press tofu well before cooking.
• Don’t overcrowd the pan.
• Cook broccoli until it’s tender but still slightly crisp.
• Prepare the sauce before you start cooking.
• Garnish with sesame seeds and green onions for extra flavor.

Serving Ideas

This healthy stir fry pairs perfectly with:

• Steamed jasmine rice
• Brown rice
• Quinoa
• Rice noodles
• Cauliflower rice
• Vegetable fried rice

For extra nutrition, add mushrooms, carrots, bell peppers, or snap peas.

Why It’s a Great High-Protein Dinner

Tofu is one of the best plant-based protein sources available, while broccoli adds fiber, vitamin C, and antioxidants. Together, they create a balanced meal that’s filling, nutritious, and perfect for anyone looking to eat healthier without sacrificing flavor.

Final Thoughts

This Tofu and Broccoli Stir Fry Recipe proves that healthy dinners don’t have to be complicated. It’s quick enough for busy evenings, nutritious enough for meal prep, and flavorful enough to satisfy the whole family.

If you’d like the complete recipe, including exact ingredient measurements, step-by-step instructions, cooking tips, storage advice, nutrition facts, FAQs, and a printable recipe card, visit **Veggiaku and read the full [Tofu and Broccoli Stir Fry Recipe](https://veggiaku.com/tofu-and-broccoli-stir-fry-recipe-easy/)** here