I am seriously crazy for broccoli and tofu — two of my most favorite duos, especially in this super easy, vegetarian stir-fry dish! I like to whip up this Stir-Fry Broccoli and Baked Tofu dish for an easy weekday recipe that’s always a hit in my family!
To all veggie lovers, here’s a quick and easy dish for those busy weeknights, Stir-Fry Broccoli and Baked Tofu, with garlic and Thai chili peppers, tossed in a sweet and savory sauce.
Baked tofu has a great firm texture and is so much healthier than the deep-fried version. I honestly could eat this entire portion myself! (Sucks for everyone else!)
HOW TO PREP THE TOFU:
- Make sure to use extra-firm tofu for this recipe so the tofu doesn’t fall apart. It will crisp up nicely in the oven (low fat too!).
- You can purchase extra firm tofu at just about any grocery store. I get mine at Trader Joe’s because I like the consistency of their tofu. And it’s always in stock!
- Dry the tofu with a kitchen towel or paper towels to remove as much moisture as possible. You may need to let it sit in the towel for 30 minutes to absorb the liquid.
- Bake the tofu block in a toaster oven at 250 degrees for 15 minutes until brown on the outside. (Or you can cut the cubes first, and then bake it!)
- Cut the tofu into uniform, bite-sized cubes, about two inches thick.
Health Benefits of Eating Broccoli:
When it comes to great-tasting nutrition, broccoli is an all-star food with many health benefits. While low in calories, broccoli is rich in essential vitamins and minerals, in addition to fiber.
Broccoli is a great source of vitamins K and C, a good source of folate (folic acid) and also provides potassium, fiber. Vitamin C builds collagen, which forms body tissue and bone and helps cuts and wounds heal. Vitamin C is a powerful antioxidant and protects the body from damaging free radicals. Broccoli has long been touted as one of the healthiest veggies on the planet, so eat your broccoli peeps!
How Hot are Thai Chili Peppers:
How hot are Thai chili peppers? These chilis fall in the range of “pretty darn hot.” which in more scientific terms means around 50,000 to 100,000 Scoville heat units. That’s about 23 times the average heat of a jalapeño. But really they are at the bottom rung of what you’d call the hot peppers. I always remove the seeds from my Thai peppers, because the seeds are what makes these red beauties hot, hot, hot!
Check out the Scoville Heat Scale!
TIPS & TRICKS:
- If you want to make this gluten-free, use gluten-free Hoison sauce.
- Make sure you use extra-firm tofu for this recipe so the tofu doesn’t fall apart. It will crisp up nicely in the oven (low fat too!).
- Remove the seeds from the Thai chili peppers if you don’t like the heat. The seeds make these peppers extremely hot!
If you like this recipe, you’re going to want these recipes:
- Healthy Vegetarian Sweet and Sour Tofu
- Crispy Sesame Seared Tofu Strips
- Crispy Salt and Pepper Tofu
- Easy Tofu Pad Thai
Update Notes: This post was originally published on August 22, 2016, but was republished with slight text changes and additions, like step by step instructions and tips in January 2020.Print
To all veggie lovers, here’s a quick and easy dish for those busy weeknights, vegetarian Stir-Fry Broccoli and Baked Tofu, with garlic and Thai chili peppers, tossed in a sweet and savory sauce.
- To bake tofu: Place entire block of tofu in a toaster oven at 275 degrees. Bake for 15 minutes until brown on outside. Remove and let cool. Cut tofu into bite-sized squares and set aside.
- Heat oil in a heavy wok on medium-high heat. Add garlic and cook until fragrant. Add in chili peppers and chopped broccoli and stir-fry for 5 minutes. Add hoisin sauce and tofu to coat, and stir-fry another 5 minutes until broccoli is just tender. Stir in pinch of salt to taste.
- Serve with a side of steamed white or brown rice.
- Serving Size:
- Calories: 338
- Sugar: 8.2 g
- Sodium: 384.6 mg
- Fat: 14.1 g
- Carbohydrates: 40.6 g
- Protein: 19.6 g
- Cholesterol: 0.2 mg
Keywords: spicy, stir fry, tofu, vegetarian, stir fry broccoli, stir fry tofu, baked tofu