Tofu and Broccoli Stir-Fry with Bell Pepper
A vibrant, weeknight-easy tofu stir-fry where firm tofu and broccoli bring plant-based iron, and bright bell pepper adds the vitamin C that helps your body absorb it. Fresh ginger ties it all together in a glossy gluten-free sauce.
- Prep
- 10 min
- Cook
- 15 min
- Total
- 25 min
- Servings
- 1
Ingredients
- 150gfirm tofu, cubed
- 120gbroccoli florets
- 1mediumred bell pepper, sliced (about 120 g)
- 1tbspfresh ginger, grated (about 8 g)
- 2clovesgarlic, minced
- 1tbspgluten-free tamari (soy sauce)
- 1tbspolive oil
- 1tsptoasted sesame oil
- 1tspcornstarch
- 60mlwater
- 1tspsesame seeds (optional garnish)
Instructions
- 01
Pat the tofu cubes dry with a paper towel and press gently to remove excess water. This helps them brown.
- 02
In a small bowl, whisk the tamari, water, cornstarch, and sesame oil into a smooth sauce. Set aside.
- 03
Heat the olive oil in a large nonstick pan or wok over medium-high heat. Add the tofu and cook 5-6 minutes, turning, until golden on most sides. Transfer to a plate.
- 04
Add the broccoli to the same pan with a splash of water, cover, and steam-fry 3 minutes until bright green and just tender.
- 05
Add the bell pepper, garlic, and ginger. Stir-fry 2-3 minutes until the pepper softens slightly but stays crisp.
- 06
Return the tofu to the pan, pour in the sauce, and toss 1-2 minutes until it thickens and coats everything in a glossy glaze.
- 07
Serve hot, sprinkled with sesame seeds.
Nutrition (per serving)
- Calories
- 400kcal
- Protein
- 20g
- Carbs
- 22g
- Fat
- 24g
- Fiber
- 7g
- Selenium
- 17mcg
- Zinc
- 2.4mg
- Iron
- 5.8mg
- B12
- 0mcg
- Iodine
- 7mcg
- Sodium
- 560mg
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