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.
- Vegan Stir Fry
- Veggie Miso Ramen Stir Fry
- Red Coconut Curry Stir Fry
- Yum Yum Noodles
- Spicy Thai Vegan Drunken Noodles with Seared Tofu
- Vietnamese Noodles
- Garlic Noodles
- Yaki Udon Noodles
Broccoli Stir Fry
Equipment
Ingredients
Teriyaki Sauce
- ½ cup Tamari or soy sauce
- ¼ cup water
- ½ 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 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
- 14 ounces Thai Kitchen® Gluten Free Stir Fry Rice Noodles or rice noodles of choice optional
- 14 ounces extra-firm tofu optional
Instructions
Teriyaki Sauce
- Combine all the ingredients in a high-speed blender and blend until smooth.
- Set aside, use half the sauce for the stir fry and half to marinate the tofu.
- 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.
Teriyaki Tofu
- Press the extra-firm tofu
- Cut into cubes and place in a container.
- Cover with half the marinade.
- 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
- Place rice noodles in a wide bowl.
- 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
- Stir noodles every few minutes.
- Allow soaking for a few minutes until noodles are tender yet still a bit firm.
- Transfer the noodles to a colander and rinse under cold water to stop cooking.
- Set aside.
Broccoli Stir Fry
- Cook the broccoli first and separately.
- 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.
- Now, saute the garlic and onions until the
onions are translucent. - Add the sliced mushrooms and saute until brown.
- Then, add cabbage and cook for a few minutes.
- If using the tofu, add to the skillet and cook until brown and firm.
- The tofu can also be grilled, baked, or air-fried and added to the stir fry at the end with the broccoli.
- Add the noodles, and toss until heated.
- Next, add the broccoli and the remaining sauce.
- Toss until covered and heated through.
- Serve on plates and sprinkle with sesame seeds if desired.
- Then, dig in!
Notes
Nutrition
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
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