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Crispy tofu hash with potatoes and bell peppers in a cast iron skillet

Tofu and Broccoli Stir Fry Recipe! Easy Healthy, High-Protein Dinner

Tofu and broccoli stir fry is a healthy, high-protein plant-based dinner made with crispy tofu, fresh broccoli, and a balanced savory sauce. This easy 30-minute recipe delivers restaurant-style flavor with simple ingredients and is perfect for busy weeknights.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 4 people
Course: lunch dinner soup
Cuisine: American
Calories: 350
Ingredients Equipment Method Notes

Ingredients
  

  • 14 oz firm or extra-firm tofu (pressed)
  • 3 cup fresh broccoli florets
  • 2 cloves garlic (minced)
  • 1 tbsp fresh ginger (grated)
  • 2 tbsp soy sauce or tamari
  • 1 tbsp cornstarch
  • 1 tbsp sesame oil or olive oil
  • 2–3 tbsp water or vegetable broth
  • 2 tbsp soy sauce
  • 2–3 tbsp water or broth
  • 1 tbsp cornstarch

Equipment

  • Large skillet or wok
  • Cutting board
  • Knife
  • Small mixing bowl
  • Spatula
  • Tofu press optional

Method
 

  1. Press tofu for 15–20 minutes to remove excess moisture.
  2. Cut tofu into cubes and lightly coat with cornstarch.
  3. Heat oil in a large skillet over medium-high heat.
  4. Add tofu in a single layer. Cook until golden on all sides. Remove and set aside.
  5. Add broccoli to the same pan. Stir fry for 3–4 minutes until bright green and slightly crisp.
  6. In a small bowl, mix soy sauce, garlic, ginger, water, and cornstarch.
  7. Return tofu to the pan and pour sauce over vegetables.
  8. Cook 2–3 minutes until sauce thickens.
  9. Serve immediately.

Notes

Tips

  • Always press tofu before cooking
  • Use medium-high heat for a crispy texture
  • Do not overcrowd the pan
  • Avoid overcooking broccoli
  • Balance the sauce with a touch of sweetness if needed