Tofu Broccoli Mushroom Stir Fry

​Here’s a delicious recipe for Tofu Broccoli Mushroom Stir Fry that combines crispy tofu with vibrant vegetables and a flavorful sauce. This dish is quick to prepare and perfect for a weeknight meal.

Tofu Broccoli Mushroom Stir Fry Recipe

Ingredients

For the Stir-Fry:

• 1 (14 oz) block extra-firm tofu, pressed and cubed
• 1 small head broccoli, cut into small florets
• 6-8 button mushrooms, sliced (or use cremini mushrooms)
• 3 cloves garlic, minced
• 1 tablespoon vegetable oil (or sesame oil for added flavor)
• 2 tablespoons soy sauce or tamari
• 2 teaspoons maple syrup (or another liquid sweetener)
• 2 teaspoons rice vinegar
• ½ tablespoon sesame oil
• ½ tablespoon dark soy sauce (optional for color)
• 2 teaspoons cornstarch mixed with 1 tablespoon water (for thickening)
• Fresh ground pepper (to taste)

Instructions

Prepare the Tofu:

• Press the tofu to remove excess moisture. Cut it into bite-sized cubes.
• Heat a large pan or wok over medium-high heat. Add vegetable oil.
• Once hot, add the tofu in a single layer and cook for about 10-15 minutes, turning occasionally until golden brown on all sides. Remove from the pan and set aside.

Make the Stir-Fry Sauce:

• In a small bowl, combine soy sauce, maple syrup, rice vinegar, sesame oil, dark soy sauce (if using), and cornstarch mixed with water. Whisk until well combined.

Stir-Fry the Vegetables:

• In the same pan, add a little more oil if needed. Sauté minced garlic until fragrant, about 30 seconds.
• Add the broccoli florets and cook for about 3-5 minutes until they start to become tender.
• Toss in the sliced mushrooms and continue cooking until both vegetables are tender but still crisp.

Combine Everything:

• Return the cooked tofu to the pan with the vegetables.
• Pour in the stir-fry sauce and mix well to coat all ingredients. Cook for an additional 2-3 minutes until everything is heated through and the sauce thickens slightly.

Serve:

• Serve hot over rice, quinoa, or noodles. Garnish with fresh ground pepper or sesame seeds if desired.

Tips

• Feel free to customize this stir-fry by adding other vegetables like bell peppers, snap peas, or carrots.
• Adjust the level of sweetness or saltiness by modifying the amount of maple syrup or soy sauce.
• For added heat, consider adding chili flakes or fresh sliced chilies during cooking.

What Other Protein Options Can I Use in This Stir-Fry?

1. Tempeh: A fermented soy product that adds a nutty flavor and firm texture.
2. Seitan: Made from wheat gluten, seitan has a chewy texture that works well in stir-fries.
3. Chickpeas: Canned or cooked chickpeas can be added for a protein boost and a different texture.
4. Edamame: Shelled edamame (young soybeans) can provide protein and a fresh taste.
5. Vegan Meat Alternatives: Products like Beyond Meat or other plant-based meat substitutes can be used for a similar texture to chicken.

How Can I Make This Dish Spicier?

• Add Red Pepper Flakes: Sprinkle in red pepper flakes during cooking for extra heat.
• Use Fresh Chilies: Sliced jalapeños or Thai bird chilies can be added for fresh spice.
• Incorporate Chili Paste: Add a tablespoon of chili garlic sauce or Sriracha to the sauce mixture.
• Hot Sauce: Drizzle your favorite hot sauce over the finished dish before serving.

Can I Use Frozen Broccoli and Mushrooms?

Yes, you can use frozen broccoli and mushrooms. Just make sure to thaw them beforehand and drain any excess moisture to prevent the stir-fry from becoming soggy. You may need to adjust cooking times slightly since frozen vegetables can release more water.

What Side Dishes Go Well with This Stir-Fry?

1. Steamed Rice: White or brown rice is a classic pairing.
2. Noodles: Serve with rice noodles, soba noodles, or udon for a hearty meal.
3. Quinoa: A nutritious alternative that complements the stir-fry well.
4. Spring Rolls: Fresh or fried spring rolls make a great appetizer or side dish.
5. Asian Slaw: A crunchy salad made with cabbage, carrots, and sesame dressing adds freshness.

How Can I Make This Recipe in a Slow Cooker?

To adapt this recipe for a slow cooker:

1. Prepare Ingredients: Cube the tofu and chop the vegetables as usual.
2. Combine in Slow Cooker: Place tofu, broccoli, mushrooms, garlic, and ginger in the slow cooker.
3. Make Sauce: Whisk together the sauce ingredients (soy sauce, maple syrup, rice vinegar, etc.) and pour over the ingredients in the slow cooker.
4. Cook: Set the slow cooker on low for 4-6 hours or high for 2-3 hours until vegetables are tender and flavors meld.
5. Thicken Sauce (Optional): If you want a thicker sauce, mix cornstarch with water and stir it into the slow cooker about 30 minutes before serving.

These tips will help you customize your Tofu Broccoli Mushroom Stir Fry to suit your taste preferences and cooking methods! Enjoy your meal!

This Tofu Broccoli Mushroom Stir Fry is not only delicious but also packed with nutrients, making it a great addition to your meal rotation! Enjoy!