I love broccoli, so today, I decided to make a broccoli stir fry. Of course, I included other vegetables to enhance my stir fry recipe, but this stir fry highlights broccoli because I'm a broccoli addict.

When I shopped at the farmer's market this week, the broccoli looked amazing. I bought so much; I realized if I didn't come up with an incredible recipe, I might have to freeze it.

According to Healthline, one of broccoli’s biggest advantages is its nutrient content. It’s loaded with a wide array of vitamins, minerals, fiber, and other bioactive compounds.

One cup (91 grams) of raw broccoli packs (1):

Carbs: 6 grams
Protein: 2.6 gram
Fat: 0.3 grams
Fiber: 2.4 grams
Vitamin C: 135% of the RDI
Vitamin A: 11% of the RDI
Vitamin K: 116% of the RDI
Vitamin B9 (Folate): 14% of the RDI
Potassium: 8% of the RDI
Phosphorus: 6% of the RDI
Selenium: 3% of the RDI

Broccoli can be eaten cooked or raw — both are perfectly healthy but provide different nutrient profiles. Also, broccoli is on the "Clean 15" list of vegetables, which means it is safe from pesticides and clean.

How to cook broccoli perfectly for a stir fry

Broccoli, though very firm, must be cooked perfectly, so it isn't overcooked and mushy.

First, heat a large wok or pan over high heat. Add a small amount of water. Once the water begins to boil, add the broccoli florets.

Then, cook, constantly stirring, until the broccoli begins to brown around the edges, about 2 minutes.

Next, add more water to steam the broccoli, cook, constantly stirring, until tender, about 2 minutes more, and remove the pan from the heat.

Because I like my broccoli al dente, I cook the rest of the ingredients and then add the broccoli in at the end to heat again with the remaining ingredient.

As a result, the broccoli stays firm yet cooked to perfection.

What other ingredients are in the broccoli stir fry recipe?

White onion
Garlic
Ginger
Mushrooms
Purple cabbage
Teriyaki Tofu (optional)
Rice Noodles (optional)

Since broccoli stir fry is a meal on its own, adding Teriyaki Tofu and rice noodles is an option rather than a necessity.

The broccoli stir fry sauce and tofu marinade:

Tamari or soy sauce
Water
Fresh pineapple
Garlic
Ginger
Rice vinegar
Arrowroot powder (or corn starch)
Sesame seeds

Cooking the broccoli stir fry

Because the broccoli is cooked separately to maintain its texture, saute the garlic and onions in a large skillet or wok until the onions are translucent. Then, add the mushrooms and cook until browned.

Next, add the marinated tofu (if used) and cook until brown and firm. The noodles, also prepared separately, take minutes to cook in the stir fry.

How to prepare rice noodles for broccoli stir fry

Place all your rice noodles in a deep mixing bowl.
Bring a good amount of water to boil.
Pour the boiling water over the rice noodles until they are completely covered.
Every minute or two, stir the noodles to loosen them up.
When they are completely limp, give them a taste test to see if they’re cooked through.
Once the noodles are tender, drain them and run them under cool water to stop the cooking.
Set aside and toss them into the stir fry for the last few minutes of cooking.

Another suggestion I have is to add the sauce last. One of the biggest mistakes people make is cooking the vegetables in the sauce, making them soggy.

To make the broccoli stir fry complete, sprinkle with a few black sesame seeds.

If you enjoy healthy stir fry dishes, give these recipes a try.

Kathy Carmichael