Tofu and Broccoli Stir-Fry

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2 min read
Summary

This recipe may look like lots of steps, but if you break up each component (tofu, sauce, and veggies) into individual sections, it will come together easy-peasy. First, prepare your tofu and place it in the oven. Next, prepare your sauce while the tofu is cooking (it only takes a few minutes!). Finally, make your veggies, also while the tofu is cooking. Once the tofu is done, your meal will be ready for simple assembling!

Yields4 ServingsPrep Time15 minsCook Time40 minsTotal Time55 mins

Tofu and Broccoli Stir-Fry

Ingredients

Tofu
 ¼ cup organic cornmeal
 ¼ cup organic oat flour
 1 tsp garlic powder
 1 tsp onion powder
 ½ tsp salt (optional)
 14 oz organic tofu (firm or extra-firm, pressed, cut into 1” cubes)
Sauce
 4 tbsp organic tamari (reduced-sodium, or coconut aminos)
 2 tbsp sherry vinegar (or red wine vinegar)
 1 tbsp chili paste or sriracha (optional)
 1 tbsp maple syrup (or date paste, link in Chef’s Notes)
 5 medium garlic cloves (minced)
 2 tbsp ginger (fresh, minced)
 1 tbsp arrowroot powder (or organic cornstarch)
 1 tbsp water
Veggies
 1 medium onion (chopped into 1” pieces)
 1 cup red bell pepper (or yellow or orange, chopped into 1” pieces)
 2 cups organic broccoli (cut into florets)
 ¼ cup vegetable broth (unsalted, preferably homemade (or water))
Assembly
 4 cups organic brown rice or black, cooked (starting with 1 cup dry)
 ¼ cup green onion (green portion, chopped)
 ¼ cup peanuts (roasted or raw)

Directions

1

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

2

Prepare the tofu: Combine the cornmeal, oat flour, garlic powder, onion powder, and salt, if using, in a large bowl. Add the tofu and toss gently to coat. If the tofu is too soft, you can coat each piece individually with clean hands then transfer each piece to the baking sheet.

3

Bake for 40 minutes, tossing halfway through.

4

Meanwhile, prepare the sauce: Add the tamari, sherry vinegar, chili paste, maple syrup, garlic, and ginger to a small bowl. Mix well.

5

In another small bowl, whisk together the arrowroot powder and water until the arrowroot powder is dissolved.

6

Combine the arrowroot slurry with the sauce. Set aside.

7

Cook the veggies: Heat a large wok (or stovetop pan) on medium-high. Add the onions and peppers, stirring often until the onions are translucent, about 3–4 minutes.

8

Stir in the broccoli and vegetable broth, and reduce heat to medium. Cover the wok for 3 minutes to steam the broccoli.

9

Next, add the sauce and the cooked tofu to the vegetables. Toss to coat all of the ingredients and cook until the sauce thickens, about 30–60 seconds.

10

Assemble your dish: Remove the stir-fry from heat and divide between four plates with 1 cup of rice each.

11

Top each plate with green onion and peanuts, if using.

Chef's Notes

Substitutions
Use arrowroot powder or more cornmeal or oat flour in place of either the cornmeal or oat flour for the tofu coating.

For the onion, use red, white, yellow, or shallots.

Substitute yellow, orange, or green bell pepper for red bell pepper.

Instead of brown rice, use your favorite grain like farro, quinoa, or wheat berries.

In place of broccoli, use cauliflower, brussels sprouts, or okra.

Whole food sweetener
Use date paste in place of maple syrup.

Prep Ahead
Press the tofu ahead of time, cut, and store in an airtight container in the refrigerator for up to 3 days before preparing the meal.

Prepare the brown rice ahead of time and store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 30 days.

Prepare the sauce ahead of time and store in an airtight container in the refrigerator for up to 5 days.

Storage
Store leftovers in an airtight container in the refrigerator for up to 5 days.

Ingredients

Tofu
 ¼ cup organic cornmeal
 ¼ cup organic oat flour
 1 tsp garlic powder
 1 tsp onion powder
 ½ tsp salt (optional)
 14 oz organic tofu (firm or extra-firm, pressed, cut into 1” cubes)
Sauce
 4 tbsp organic tamari (reduced-sodium, or coconut aminos)
 2 tbsp sherry vinegar (or red wine vinegar)
 1 tbsp chili paste or sriracha (optional)
 1 tbsp maple syrup (or date paste, link in Chef’s Notes)
 5 medium garlic cloves (minced)
 2 tbsp ginger (fresh, minced)
 1 tbsp arrowroot powder (or organic cornstarch)
 1 tbsp water
Veggies
 1 medium onion (chopped into 1” pieces)
 1 cup red bell pepper (or yellow or orange, chopped into 1” pieces)
 2 cups organic broccoli (cut into florets)
 ¼ cup vegetable broth (unsalted, preferably homemade (or water))
Assembly
 4 cups organic brown rice or black, cooked (starting with 1 cup dry)
 ¼ cup green onion (green portion, chopped)
 ¼ cup peanuts (roasted or raw)

Directions

1

Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

2

Prepare the tofu: Combine the cornmeal, oat flour, garlic powder, onion powder, and salt, if using, in a large bowl. Add the tofu and toss gently to coat. If the tofu is too soft, you can coat each piece individually with clean hands then transfer each piece to the baking sheet.

3

Bake for 40 minutes, tossing halfway through.

4

Meanwhile, prepare the sauce: Add the tamari, sherry vinegar, chili paste, maple syrup, garlic, and ginger to a small bowl. Mix well.

5

In another small bowl, whisk together the arrowroot powder and water until the arrowroot powder is dissolved.

6

Combine the arrowroot slurry with the sauce. Set aside.

7

Cook the veggies: Heat a large wok (or stovetop pan) on medium-high. Add the onions and peppers, stirring often until the onions are translucent, about 3–4 minutes.

8

Stir in the broccoli and vegetable broth, and reduce heat to medium. Cover the wok for 3 minutes to steam the broccoli.

9

Next, add the sauce and the cooked tofu to the vegetables. Toss to coat all of the ingredients and cook until the sauce thickens, about 30–60 seconds.

10

Assemble your dish: Remove the stir-fry from heat and divide between four plates with 1 cup of rice each.

11

Top each plate with green onion and peanuts, if using.

Tofu and Broccoli Stir-Fry