Tofu broccoli skillet is a mind-comforting dish that instantly satisfies your hunger and never fails to delight you. The amazing combination of tofu, broccoli, homemade sauce, and simple seasoning makes it perfect for preparing in less than 30 minutes. 

 

Serve this fantastic dish beside brown rice, quinoa, noodles, ramen noodles, or any other grain of your choice; if you want, you can accompany this dish with some baked sweet potatoes or mashed potatoes. 

 

This tofu broccoli skillet is prepared in a big skillet that tastes exactly like takeout. If you are new to tofu and wondered what you could possibly cook with this delicious food, this is it! 

 

Stir fry recipes are one of my favorite dinners, and you can try this dish with your family today. I bet you will fall in love with this dish immediately. 

That is the reason why most of my recipes are quick and easy but flavorful and amazing, just like my General Tso’s Chickpeas and Jamaican Spicy Potato Curry.

This Tofu Broccoli Skillet recipe was originally posted on January 13, 2017. 

Tofu Broccoli Skillet

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Tofu Health Benefits 

 

Soybean curds from coagulated soymilk are used to make tofu. Tofu is made by pressing and compacting the curds into gelatinous white blocks. See Tofu Recipes.

It has fewer calories and is naturally gluten-free. It is a fantastic source of calcium and iron and has no cholesterol. For vegans and vegetarians, in particular, it is a significant source of protein. Nowadays, both health food stores and internet retailers sell tofu.

Here are some tofu health benefits which you should know:

  • According to studies, eating tofu can reduce body weight, body mass index (BMI), and total cholesterol, which are risk factors for several cardiovascular diseases.
  • Tofu consumption regularly can decrease breast cancer development. 
  • Tofu can improve renal function, which may benefit those receiving dialysis or a kidney transplant.
  • Isoflavones included in tofu may aid in preventing bone loss and boosting bone mineral density, particularly after menopause. 
  • Any type of tofu that has been curdled using different coagulants may aid in preventing liver damage caused by free radicals.
  • Tofu can be beneficial to those with type 2 diabetes as it excretes less protein than usual protein sources.

Broccoli Health Benefits 

 

The green vegetable broccoli is branched and has either purple or, more frequently, green blossom buds. You can eat it raw or cooked, and it is a member of the brassica family, along with cauliflower, kale, and cabbage. It is well known that broccoli is a filling and delicious vegetable that is packed with several nutrients.  See, Vegan Broccoli Recipes/

 

It is regarded as one of the vegetables with highly nutritious compounds. Broccoli is one of the first vegetables that come to mind when we consider the green vegetables we should eat.  Check out this Cheesy Broccoli Soup Nut-Free Version.

Here are some important health benefits of broccoli:

Prevents Cancer

Cruciferous vegetables like broccoli can prevent cancer and strengthen the immune system. 

Breast cancer is typically brought on by estrogens, which broccoli can decrease. According to research, broccoli is particularly effective at preventing uterine and breast cancer.

Reduces Cholesterol

Broccoli is loaded with soluble fiber, which takes cholesterol out of your body like many other whole foods. This allows the easy removal of cholesterol from our bodies too. According to a study from the Institute of Food Research, a specific variety of broccoli can help lower blood LDL cholesterol levels by 6%.

Decreases Allergic Reaction and Inflammation

 

Kaempferol has been found in studies to be able to decrease the effects of allergy-related chemicals on our bodies. Also, the anti-inflammatory omega-3 fatty acids are present in broccoli in large proportions. 

Additionally, broccoli includes sulforaphane which can benefit people with arthritis as that substance can suppress the enzymes that create inflammation.

Has Powerful Antioxidant Components

Due to its high concentration of vitamin C, broccoli is excellent for our immunity. In addition, flavonoids found in broccoli can help the recycling of vitamin C. Additionally, lutein, zeaxanthin, beta-carotene, and other potent antioxidants have been found in broccoli.

Improves Bone Health

Broccoli has calcium and vitamin K, which are necessary for strong bones and the prevention of osteoporosis. In addition to calcium, broccoli is a rich source of other minerals like magnesium, phosphorus, and zinc. These qualities make broccoli a wonderful food for young children, the elderly, and breastfeeding moms.

Improves Heart Health

Broccoli is excellent for heart health because it includes fiber, fatty acids, and vitamins that assist the body in regulating blood pressure. This contributes to lowering harmful cholesterol and promoting heart health. Broccoli also assists in preventing blood vessels from getting damaged.

Good For Any Diet

Broccoli is a healthy carbohydrate that is rich in fiber, preventing constipation, promoting healthy digestion, keeping blood sugar levels low, and reducing overeating. Additionally, broccoli’s high fiber content makes it a fantastic food for weight loss. It is the perfect green vegetable to add to salads and rounds out your daily intake of five different colored veggies.

Takes Care of Our Skin

Broccoli aids in preserving good skin because it is a powerhouse of antioxidants, nutrients like vitamin C, and minerals like copper and zinc. This indicates that it also keeps your skin’s natural radiance while guarding against infections.

Improve Eye Health

Beta-carotene, vitamin A, phosphorus, and other vitamins like the B complex, vitamin C, and vitamin E are all present in broccoli. These nutrient-rich foods are fantastic for eye health since they protect the eyes from macular degeneration and cataracts and even repair damage from the damaging radiation we experience from using our phones.

Ingredients for Broccoli Tofu

Ingredients

Tofu – use extra firm tofu or press tofu to remove excess water and firm up.

Oil – I used coconut oil

Salt – use sea salt or Himalayan Pink salt to taste

Garlic – Adds lots of flavors to the broccoli

Broccoli – make sure broccoli is fresh and bright green for best results.

Ingredients For The Sauce

Water – or vegetable broth for optimal flavor

Braggs Liquid Aminos – soy sauce, coconut aminos, or Tamari

Maple Syrup – or sweetener of choice

Cornstarch – used as a thickener, substitute with arrowroot starch. 

Sesame Oil – gives a nice Asian flavor to the dish, make sure to use toasted sesame oil.

Ground Ginger – adds heat and flavor, substitute with fresh ginger for a more intense flavor.

Green Onion – brings exceptional flavor to this dish.

 

Tofu Broccoli Skillet

How To Prepare Tofu Broccoli Skillet?

    1. Sprinkle tofu cubes with salt and set them aside in a bowl.
    2. Fill water in a large pot and set to boil.
    3. Meanwhile, mix sauce ingredients, water, Bragg’s Liquid Aminos, maple syrup, cornstarch, sesame oil, and ginger in a medium bowl until smooth.
    4. Heat oil in a large skillet over medium-high heat. Add tofu and cook for 5 minutes on one side.
    5. Flip tofu, add garlic slices and cook for another 3 minutes or until golden brown.
    6. Meanwhile, place broccoli in water and cook for about 2-3 minutes until tender.
    7. Add sauce to tofu, constantly stirring until thickened.
    8. Stir in broccoli florets and spring onions, and serve.Properly cooked tofu is amazingly crispy and crunchy, meaty and chewy inside, which will taste exactly like meat. It will drink up all the yummy flavors you will add to this recipe, making it a perfect dish for dinner. 

    I always use super/extra firm tofu that doesn’t need much pressing; pressing out the water will improve the texture of your tofu. Here is an article about Tofu Pressing.

    Here is an article about Tofu Pressing.

Other Vegan Asian Inspired Recipes To Try

  1. General Tso Cauliflower
  2. Vegan Pineapple Fried Rice
  3. Teriyaki Soy Curls
  4. Sesame Tofu
  5. Gluten-Free Vegan Ramen

How To Use Cornstarch for Crispy Tofu?

 

I almost believed at some point that I would never achieve the crispy texture, but I got inspired by following some tutorials. I have found some easy tutorials on preparing crispy tofu without deep-frying and decided to try it.

The special technique is first you need to squeeze out excess moisture from tofu, season it with salt, coat it with cornstarch and then heat oil in a large skillet and start frying until golden and crispy on each side. 

Now that I know how to prepare this amazing crispy tofu, I can’t wait to experiment with tofu with more interesting textures. I seasoned this tofu with a pinch of salt and drenched it with the yummy sauce I had prepared, but I couldn’t stop myself from popping all the yummy cubes into my mouth. They are so good, especially with broccoli florets.   

How to Dry Tofu?

 

After choosing the right tofu you want to cook, the next step is to dry the tofu. In some recipes, you will get instructions on pressing the block of tofu to eliminate excess moisture before slicing. It will take some time but works fine. 

 

But it will be much easier if you slice the tofu on a cutting board or baking sheet lined with paper towels and press them with more paper towels on top. That way, you will get the moisture out faster, which means the dinner will be prepared much faster. 

 

How Do I Store Leftover Tofu Broccoli Skillet?

 

  • Store: If you have leftovers, don’t worry; store them in an airtight container for at least 4 days in the refrigerator. 
  • Reheat: Gently fry the dish in the large skillet over medium-low temperature, or you can reheat it in the microwave. 
  • Freeze: Store them in an airtight container or freezer-safe storage container for at least 3 months. Let the dish thaw overnight in the refrigerator overnight before reheating.  

 

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Categories

Nutrition

(Per 100g)
  • Energy: 190 kcal / 794 kJ
  • Fat: 9 g
  • Protein: 12 g
  • Carbs: 20 g

Cook Time

  • Preparation: 5 min
  • Cooking: 15 min
  • Ready in: 20 min
  • For: 4 servings

Ingredients

Sauce

Instructions

  1. Sprinkle tofu cubes with salt and set aside in a bowl.
  2. Fill water in a large pot and set to boil.
  3. Meanwhile, mix sauce ingredients in a medium bowl until smooth.
  4. Heat oil in a large skillet over medium-high heat. Add tofu and cook for 5 minutes on one side.
  5. Flip tofu, add garlic slices and cook for another 3 minutes or until golden brown.
  6. Meanwhile place broccoli in water and cook for about 2-3 minutes until tender.
  7. Add sauce to tofu, stirring constantly until thickened.
  8. Stir in broccoli florets, and spring onions and serve.

Notes

Tofu Broccoli Skillet
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.