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Name: High-Protein Soy-Ginger Tofu & Broccoli Stir-Fry
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 400g extra-firm tofu, pressed and cut into 1-inch cubes; 2 cups broccoli florets (about 160g); 1 tbsp avocado oil (or neutral oil); 2 tbsp low-sodium soy sauce; 1 tbsp fresh ginger, finely grated; 2 cloves garlic, minced; 1/2 tbsp maple syrup or honey; 1 tsp toasted sesame oil; 2 tbsp water; 1 tsp cornstarch; 1/2 cup cooked jasmine or brown rice (about 75g); 1 scallion, thinly sliced; 1 tsp toasted sesame seeds

High-Protein Soy-Ginger Tofu & Broccoli Stir-Fry

miradugm

This Soy-Ginger Stir-Fried Tofu & Broccoli is a powerhouse of plant-based protein and big, bold flavor for busy weeknights. Golden, crisp tofu cubes soak up a savory-sweet soy-ginger glaze, while tender broccoli adds crunch and color. Just a hint of maple syrup rounds out the umami depth, and a drizzle of toasted sesame oil brings nutty warmth. With a protein-rich portion size and a speedy 20-minute technique, this dish is perfect for anyone craving a satisfying, nutritious meal in a flash. The finishing touches of scallion and sesame seeds make it fresh and vibrant—serve it over fluffy jasmine rice for a meal that feels as good as it tastes.

Ingredients

Instructions

Press tofu for at least 10 minutes to remove excess moisture, then cut into 1-inch cubes.
Heat the avocado oil in a large nonstick skillet or wok over medium-high heat. Add tofu cubes in a single layer and sear for 2-3 minutes per side until golden and crisp. Remove tofu and set aside.
In the same skillet, add broccoli and 2 tbsp water. Stir-fry for 2-3 minutes until broccoli is bright green and just tender. Push broccoli to the sides of the pan.
Lower heat to medium. Add garlic and ginger to the center and stir-fry for 30 seconds until fragrant.
In a small bowl, mix soy sauce, maple syrup, sesame oil, and cornstarch with 2 tbsp water until smooth. Pour sauce into the pan.
Return tofu to the skillet. Toss everything together, letting the sauce bubble and thicken to coat the tofu and broccoli, 1-2 minutes.
Serve over steamed jasmine or brown rice. Garnish with scallions and toasted sesame seeds.