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I like how impressive this Easy Vegan Tofu and Broccoli Stir Fry is to others.
Not only is this a tasty meal, it is easier to make than you may have thought it to be.
Easy Vegan Tofu and Broccoli Stir Fry
This is a healthy and easy recipe to make as you may agree.
I like that this recipe offers some great alternatives to make it so much better.
This recipe reminds me of a recent recipe that I shared for Vegan Udon Noodle Stir Fry.
Both of these recipes are vegan stir fry recipes that can be personalized easily for different tastes.
Even better, these recipes are both friendly to the Mediterranean diet as well!!
Do you want to learn more about the Mediterranean Diet?
Find out how to follow the Mediterranean Diet here.
You may be wondering how is tofu good for you?
I know that more and more people are eating plant-based foods such as tofu.
This fondness for tofu is for a good reason.
Here is the scoop on tofu.
Tofu is made from the curds of soymilk and is also known as ‘bean curd’.
Tofu is a great source of protein, calcium, and iron which is why it is so popular as a plant-based option for vegans and vegetarians.
You may be wondering what vegetables go with stir fry.
This recipe is calling for broccoli and mushrooms. However, you can personalize your stir fry by using vegetables of your choice.
Obviously, broccoli and mushrooms are popular vegetables to add to a stir fry.
Carrots and peas (pods or as is) are also popular stir fry vegetables that you can use in this recipe.
Other possible vegetables that can go into a stir fry include sliced onions, bell peppers, water chestnuts, and garlic.
Here are some helpful stir fry tips for this Easy Vegan Tofu and Broccoli Stir Fry.
I just mentioned that you can personalize this recipe by using vegetables such as carrots, peas, onions, bell peppers, water chestnuts, and/or garlic.
Here are some more great tips for you.
- Possibly the biggest secret to a successful stir fry is the prepare the ingredients before you start heating your pan. Having the ingredients prepared will allow you to cook efficiently and make use of your heated pan. To sum this up, stir fry cooking is all about hot and fast cooking.
- Prepare your vegetables by cutting them into sizes and shapes that are alike. Uniformly sized vegetables will help make for unified cooking.
- When you add your vegetables, add the vegetables that take the longest to cook first. Broccoli and carrots take longer to cook than snow peas.
- Use the firmest tofu that you can find (firm or extra firm) as the more firm the tofu, the least amount of water it will have in it, which will make your job easier.
- Pressing the tofu is an easy and essential task. To do this, simply cut (some people prefer to cut their tofu after it has pressed.) the tofu into cubes and place in between four to five layers of paper towels. Place something heavy on top of it and allow the tofu to press for at least thirty minutes. You can transfer out the paper towels for fresh ones as needed.
The sauce for this tofu stir fry is an easy one to make.
You can actually omit my sauce and use your own if you would prefer to. I will say that my sauce is pretty basic and easy to make.
In order to make this recipe, you will need a few ingredients that you may not have on hand.
Rice wine vinegar can be easily found online (or you can sub in the vinegar of your choice. Also needed are soy sauce, honey, sesame oil, and cornstarch.
Making this stir fry recipe does not necessarily mean that you need to own a stir fry pan.
Sure, you could look more authentic or knowledgable if you use a stir fry pan to make a stir fry (makes sense right?). However, if all you have is a skillet to make a stir fry in then I say go for it! You will find that a skillet may be easier to cook in and that you will need less oil to cook your food in because of the shape of the skillet.
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By the way, while you are here you may also be interested in these ideas.
- Mediterranean Diet Whole Wheat Olive Oil Cake.
- Slow Cooker Vegetarian Minestrone Soup.
- How to Follow the Mediterranean Diet.
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Easy Vegan Tofu and Broccoli Stir Fry
Easy Vegan Tofu and Broccoli Stir Fry
As mentioned, this recipe is calling for broccoli and mushrooms. However, you can personalize your stir fry you can personalize this recipe by using vegetables such as carrots, peas, onions, bell peppers, water chestnuts, and/or garlic.
I also mentioned that you will need a firm or extra firm tofu for this recipe.
Pressing the tofu is an easy and essential task. To do this, simply cut (some people prefer to cut their tofu after it has pressed.) the tofu into cubes and place in between four to five layers of paper towels. Place something heavy on top of it and allow the tofu to press for at least thirty minutes. You can transfer out the paper towels for fresh ones as needed.
Rice wine vinegar can be easily found online (or you can sub in the vinegar of your choice. Also needed are soy sauce, honey, sesame oil, and cornstarch.
Easy Vegan Tofu and Broccoli Stir Fry
- Tofu- 1 block, firm or extra firm tofu. Have the tofu already pressed and cut into cubes.
- Ground Ginger– 1 tablespoon.
- Soy Sauce– 1 cup.
- Rice Wine Vinegar– 3/4 cup.
- Cornstarch– 2 teaspoons.
- Water- 2 cups.
- Sesame Oil– 1 to 2 tablespoons.
- Garlic- 2 teaspoons chopped or minced. That’s about two cloves.
- Broccoli- 2 cups cut into florets.
- Mushrooms- 2 cups sliced
- Honey – 2 tablespoons.
- Optional- additional vegetables as desired (please adjust oil and other ingredients as needed).
- Optional- rice or noodles as desired.
How to make this Easy Vegan Tofu and Broccoli Stir Fry
- Prepare the tofu by pressing it and cutting it into cubes as mentioned above. Place the tofu in a large shallow bowl.
- In a two cup measuring cup or similar sized cup or bowl, use a fork or whisk to mix together the ground ginger, soy sauce, and rice wine vinegar. Pour about half of this over the tofu and save the remaining for use later. Allow this mixture to soak into the tofu for at least 10 minutes. Meanwhile, add the cornstarch to the water and allow it to dissolve while you work.
- Preheat a large skillet or stir fry wok pan with the oil on medium high heat.
- Stir in the garlic and cook for about 45 seconds then add the tofu and cook until it begins to brown. Please stir the ingredients in your pan as they are cooking hot and quickly.
- Add the brocoli and the mushrooms and continue to cook until tender (2 1/2 to three minutes). Then remove the pan from the heat.
- For the last step we will make the sauce to go over the food (omit this step if you do not want a sauce). In a saucepan on medium heat, mix together the remaining liquid from the two cup measuring cup and the honey. Bring this to a simmer and until thickened continutoulsy stirring. Then pour this over your stir fried food.
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Happy baking, eating, and enjoying life!
Nutritional Information is only an estimate and can vary especially with ingredients that are used.
This delicious and Easy Vegan Tofu and Broccoli Stir Fry is friendly to the Mediterranean diet as well as being gluten-free and low in calories.
Easy Vegan Tofu and Broccoli Stir Fry
This delicious and Easy Vegan Tofu and Broccoli Stir Fry is friendly to the Mediterranean diet as well as being gluten-free and low in calories.
Ingredients
- Tofu- 1 block, firm or extra firm tofu. Have the tofu already pressed and cut into cubes.
- Ground Ginger– 1 tablespoon.
- Soy Sauce– 1 cup.
- Rice Wine Vinegar– 3/4 cup.
- Cornstarch– 2 teaspoons. Water- 2 cups.
- Sesame Oil– 1 to 2 tablespoons.
- Garlic- 2 teaspoons chopped or minced. That’s about two cloves.
- Broccoli- 2 cups cut into florets.
- Mushrooms- 2 cups sliced
- Honey – 2 tablespoons.
- Optional- additional vegetables as desired (please adjust oil and other ingredients as needed).
- Optional- rice or noodles as desired.
Instructions
- Prepare the tofu by pressing it and cutting it into cubes as mentioned above. Place the tofu in a large shallow bowl.
- In a two cup measuring cup or similar sized cup or bowl, use a fork or whisk to mix together the ground ginger, soy sauce, and rice wine vinegar. Pour about half of this over the tofu and save the remaining for use later. Allow this mixture to soak into the tofu for at least 10 minutes. Meanwhile, add the cornstarch to the water and allow it to dissolve while you work.
- Preheat a large skillet or stir fry wok pan with the oil on medium high heat.
- Stir in the garlic and cook for about 45 seconds then add the tofu and cook until it begins to brown. Please stir the ingredients in your pan as they are cooking hot and quickly.
- Add the brocoli and the mushrooms and continue to cook until tender (2 1/2 to three minutes). Then remove the pan from the heat.
- For the last step we will make the sauce to go over the food (omit this step if you do not want a sauce). In a saucepan on medium heat, mix together the remaining liquid from the two cup measuring cup and the honey. Bring this to a simmer and until thickened continutoulsy stirring. Then pour this over your stir fried food.
Notes
As mentioned, this recipe is calling for broccoli and mushrooms. However, you can personalize your stir fry you can personalize this recipe by using vegetables such as carrots, peas, onions, bell peppers, water chestnuts, and/or garlic.
I also mentioned that you will need a firm or extra firm tofu for this recipe.
Pressing the tofu is an easy and essential task. To do this, simply cut (some people prefer to cut their tofu after it has pressed.) the tofu into cubes and place in between four to five layers of paper towels. Place something heavy on top of it and allow the tofu to press for at least thirty minutes. You can transfer out the paper towels for fresh ones as needed.
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Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 215Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 0mgSodium: 507mgCarbohydrates: 24gFiber: 6gSugar: 9gProtein: 14g
*Please check the nutritional labels to assure that you are sticking to your diet restrictions for any substitutions used. - see post for alternatives Please see recipe post for further details on this recipe. Nutritional Information is only an estimate and can vary especially with ingredients that are used.
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