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Broccoli Stir Fry

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broccoli stir fry with tofu

 

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 as stir fry

broccoli

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?

broccoli stir fry

  • 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 the 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 using) and cook until brown and firm. The noodles, also prepared separately, take minutes to cook into the stir fry. 

How to prepare rice noodles for broccoli stir fry

Cooking the noodles

  • 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. 

broccoli stir fry close up

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.

broccoli stir fry with tofu
Yield: 6 servings

Broccoli Stir Fry

Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Love broccoli in the flavorful broccoli stir fry. Eat it as a side dish or make it a meal by adding rice noodles and tofu. Tossed in a homemade sugar-free and oil-free teriyaki sauce, the broccoli absorbs the savory taste of the sauce.

Ingredients

Teriyaki Sauce

  • 1/2 cup Tamari or soy sauce
  • 1/4 cup water
  • 1/2 cup fresh pineapple
  • 2 cloves garlic, minced
  • 1 Tablespoon ginger, minced
  • 2 Tablespoons rice vinegar
  • 1 Tablespoon arrowroot powder (or corn starch)
  • 1 Tablespoon sesame seeds

Stir Fry Ingredients

  • 2 heads of broccoli, cut into florets
  • 1 white onion, cut into slivers
  • 2 cloves garlic, minced
  • 8 ounces mushrooms, sliced
  • 1 teaspoon ginger, minced
  • 1 cup purple cabbage, chopped
  • 1 14 ounces package Thai Kitchen® Gluten Free Stir Fry Rice Noodles or rice noodles of choice (optional)
  • 1 14 ounces package extra-firm tofu (optional)

Instructions

Teriyaki Sauce

  1. Combine all the ingredients in a high-speed blender and blend until smooth.
  2. Set aside, use half the sauce for the stir fry and half to marinate the tofu.
  3. If using tofu, it is recommended to marinate the tofu overnight, so the sauce can be made beforehand and used the next day of the stir fry.

Teryaki Tofu

  1. Press the extra-firm tofu
  2. Cut into cubes and place in a container.
  3. Cover with half the marinade.
  4. Follow the directions for Teriyaki Tofu, and choose your cooking options (I stir-fried mine, but it can be baked, grilled, or air-fried). If grilling, make sure you do not cut into cubes until after grilling.


Rice Noodles

  1. Place rice noodles in a wide bowl.
  2. Boil 4 cups of water and pour the boiling water over the rice noodles, loosening them with a fork and making sure the water is covering the noodles
  3. Stir noodles every few minutes.
  4. Allow soaking for a few minutes until noodles are tender yet still a bit firm.
  5. Transfer the noodles to a colander and rinse under cold water to stop cooking.
  6. Set aside.


Broccoli Stir Fry

  1. Cook the broccoli first and separately.
  2. 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.
  3. Then, cook, constantly stirring, until the broccoli begins to brown around the edges, about 2 minutes.
  4. Next, add more water to steam the broccoli, cook, constantly stirring, until tender, about 2 minutes more, and remove the pan from the heat. 
  5. 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. 
  6. Now, saute the garlic and onions until the
    onions are translucent.
  7. Add the sliced mushrooms and saute until brown.
  8. Then, add cabbage and cook for a few minutes.
  9. If using the tofu, add to the skillet and cook until brown and firm.
  10. The tofu can also be grilled, baked, or air-fried and added to the stir fry at the end with the broccoli.
  11. Add the noodles, and toss until heated.
  12. Next, add the broccoli and the remaining sauce.
  13. Toss until covered and heated through.
  14. Serve on plates and sprinkle with sesame seeds if desired.
  15. Then, dig in!

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Nutrition Information

Yield

6 servings

Serving Size

1
Amount Per Serving Calories 337Total Fat 2gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 1gCholesterol 12mgSodium 407mgCarbohydrates 54gFiber 8gSugar 7gProtein 19g

Nutrition facts may not be 100% accurate.

Did you make this recipe?

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© Kathy Carmichael
Cuisine: Asian / Category: Entrees
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