Easy Tofu Broccoli Mushroom Stir Fry
This tofu broccoli mushroom recipe is not only tasty but also packed with essential nutrients. Perfectly paired with rice, it's sure to be a hit at the dinner table. Try it today!
Servings: 4
Calories: 208kcal
Equipment
Ingredients
- 2 pound broccoli or two small heads (cut into florets)
- 8 oz white mushrooms diced
- 16 oz tofu firm - two packs
- 1 green bell pepper diced
- 2 tablespoon tamari or dark soy sauce
- 2 tablespoon rice vinegar
- 2 teaspoon red chili flakes
- ¾ teaspoon ground black pepper
- 2 garlic cloves minced
- 1 teaspoon ginger grated
- 1 tablespoon olive oil
- ½ teaspoon sesame roasted
- salt to taste
- 1 tablespoon peanut butter
Instructions
- Press the tofu to remove excess water. I place the tofu in between paper towels and place a heavy object, like a cast iron skillet, on top for about 20 minutes.16 oz tofu
- In a small bowl, mix together peanut butter, tamari or dark soy sauce, and rice vinegar. Set aside.2 tablespoon tamari, 2 tablespoon rice vinegar, 1 tablespoon peanut butter
- Heat a large skillet or large wok over high heat. Add some olive or avocado oil and then add bite-sized pieces of tofu.
- Cook until they turn crispy golden brown, stirring occasionally.
- Remove the tofu from the skillet and set it aside on parchment paper.
- Alternatively, air fry the tofu at 370 F for 10 minutes. I prefer using an air fryer as it makes the tofu extra crispy.
- In the same skillet, add some more oil if needed, and add the ginger and garlic.2 garlic cloves, 1 tablespoon olive oil, 1 teaspoon ginger
- Cook on medium-high heat for about 30 seconds until fragrant.
- Add bell peppers, mushrooms, and broccoli to the skillet. Cook for a few minutes over medium heat until the vegetables are tender.2 pound broccoli, 1 green bell pepper, 8 oz white mushrooms
- Add red chili flakes and black pepper and continue to sauté for 2-3 minutes.2 teaspoon red chili flakes, ¾ teaspoon ground black pepper
- Pour in the peanut sauce mixture and stir well to get an even mix.salt to taste
- Add the cooked tofu pieces back into the skillet and stir to combine with the vegetables and sauce.
- Add roasted sesame seeds. Cook for an additional 1-2 minutes until heated through.½ teaspoon sesame
- Serve hot over rice or noodles for a delicious dinner option that the whole family will enjoy!
Notes
- When cooking tofu, press it well to remove excess water. This will ensure your tofu gets extra crispy when frying.
- Feel free to play around with the vegetables in this recipe. Snow peas, carrots, or baby corn would all work great in this stir-fry.
- You can easily adjust the level of heat in this dish by adding some red pepper flakes or sliced fresh chilies to taste.
- Avoid using soft tofu as it can fall apart when you mix them with the veggies.
Nutrition
Calories: 208kcal | Carbohydrates: 21g | Protein: 17g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 601mg | Potassium: 1013mg | Fiber: 7g | Sugar: 6g | Vitamin A: 1937IU | Vitamin C: 228mg | Calcium: 123mg | Iron: 2mg