Broccoli Stir Fry
Transform broccoli into the star of the show with this broccoli stir-fry recipe. This quick and easy vegan broccoli stir-fry is the perfect side dish, or add crispy tofu to make it an entree. All in under 30 minutes! That's my kind of dinner.
Servings: 6
Calories: 159kcal
Ingredients
- 1 ½ pounds Broccoli 2 large heads cut into similar-sized florets
- 1 white onion Cut into slivers
- 1 red bell pepper Cut into similar sized bite-sized pieces
- 8 ounces sliced mushrooms
- 1 inch fresh grated ginger divided )½ for the stir fry/half for the sauce)
- 1 cup snow peas cut in half
Stir Fry Sauce (Double if making Crispy Tofu)
- 3 Tablespoons rice vinegar
- 2 Tablespoons maple syrup
- 2 cloves garlic, minced
- 3 Tablespoons Soy sauce Tamari or liquid aminos for gluten-free option
- 1 Tablespoon grated ginger (reserved)
- ¼ teaspoon crushed red pepper flakes
Crispy Tofu (Optional)
- 1 14 ounce package Extra-firm tofu pressed and cut into bite-sized cubes Choose chickpea tofu for a soy-free option
- 1 Tablespoon Soy sauce Tamari or liquid aminos for gluten-free option
- 1 Tablespoon Rice vinegar
- 2 Tablespoons cornstarch
- ½ Stir Fry Sauce
Grain
- 2 cups prepared brown rice or grain of choice
Instructions
Stir Fry
- Heat the wok to medium high.
- Add the garlic, half the grated ginger, and mushrooms. Cook until the onions are translucent.
- Now, add the broccoli florets, and stir into the mushroom, onion, and ginger mixture.
- Cook for 5-7 minutes, stirring often. Add a small amount of water or vegetable broth.
- Add the bell peppers and snow peas.
- Remove from the heat and toss in half the sauce.
Stir Fry Sauce (Double if making the Crispy Tofu)
- Combine all the ingredients and whisk together. Set aside.
- Divide in half if making the crispy tofu.
Crispy Tofu (optional)
- Combine soy sauce and rice vinegar in a refrigerator-safe container.
- Press tofu and cut it into equal bite-sized pieces.
- Marinade overnight (or at least 2 hours) for the best flavor.
- Drain the excess marinade, and toss tofu cubes with the cornstarch.
Baking
- Preheat the oven to 400 degrees.
- Place cut or uncut tofu on a silicone baking mat or parchment paper
- Cook for 15 minutes. Remove from oven and flip tofu over; cook for an additional 15 minutes.
- Once cooked, transfer to a bowl and toss in the stir-fry sauce to coat.
Air-Frying
- Preheat the air fryer temperature to 375 degrees.
- Cook for 10-15 minutes, shaking the basket a few times throughout the cooking.
- When the tofu is cooked, transfer it to a bowl and toss in the stir-fry sauce to coat.
Grain (Rice or Other Options)
- Cook brown rice or selected grains per package instructions.
Serving
- Place cooked grain on a platter or in individual bowls.
- Drizzle with a some stir fry sauce.
- Add a generous helping of broccoli stir fry.
- Top with tofu if desired.
Notes
- Heat the wok before beginning to cook the vegetables. A hot wok makes a happy stir fry.
- Cook vegetables in stages according to their density and cooking time.
- Cut the vegetables into similar sizes to cook at the same rate.
- Do not add sauce until after cooking all the vegetables; this prevents the vegetables from getting soggy.
- If adding tofu, reserve half the sauce to toss cooked crispy tofu in before adding to the stir fry.
- I suggest keeping the rice and veggies separate when storing leftovers in the refrigerator.
- Choose tamari or liquid aminos for a gluten-free option.
Nutrition
Calories: 159kcal | Carbohydrates: 32g | Protein: 7g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.2g | Sodium: 413mg | Potassium: 558mg | Fiber: 5g | Sugar: 8g | Vitamin A: 1530IU | Vitamin C: 138mg | Calcium: 83mg | Iron: 2mg