Baked Tofu Stir-Fry – A Healthy Dinner Delight

Baked Tofu Stir-Fry Recipe for Easy Dinners plant-based dish that combines crispy tofu with tender broccoli, all coated in a flavorful stir-fry sauce.This simple recipe is perfect for busy weeknights and is a hit with both vegans and non-vegans.

Why Cook Tofu?

Cooking tofu gives it the perfect crispy texture while being light and healthy. Using less oil than frying gives you all the benefits of tofu while cutting down on calories and fat. Simply marinate the tofu in soy sauce, garlic and ginger and bake in the oven at 190°C (375°F) for 25 minutes. This step ensures that every bite is infused with flavor.

Preparing the Broccoli and Sauce

While the tofu is cooking, prepare the broccoli and sauce. Sauté fresh broccoli florets in a hot skillet with sesame oil, minced garlic, and a dash of salt until tender-crisp. This method preserves the broccoli\’s vibrant color and nutritional value.For the sauce, whisk together soy sauce, rice vinegar, maple syrup, and a touch of cornstarch.This combination creates a tangy glaze that coats the tofu and broccoli, binding all the flavors together.

Putting it all together: Once the tofu is cooked, add it to the skillet with the broccoli and stir fry. Pour the sauce over the mixture and simmer for a few minutes until it thickens a little. Serve this delicious stir fry over rice or quinoa to complete the dish.

Nutritional Benefits

This dish is a nutritional powerhouse. Tofu is a great meat alternative, providing plant-based protein, calcium and iron, while broccoli is high in vitamins C and K, fibre and antioxidants that support overall health.

Why You’ll Love It

Quick, customizable, and delicious, the Baked Tofu and Broccoli Stir-Fry is ideal for weeknight dinners. Add other vegetables like bell peppers or carrots for extra variety.

If you balance the bold texture and aroma, it is a recipe that returns over and over again.