Quick Tofu and Broccoli Stir-Fry

A 25-minute vegan tofu, broccoli and carrot stir-fry. Contains soy and usually wheat from soy sauce; rice is an optional extra.

Jump to ingredients | Jump to method

Original Kitchen Handi quick school/gym recipe. Packing and storage guidance is included in the method. Image is AI-generated.

Ingredients

• 300 g firm tofu, drained and patted dry
• 250 g broccoli, small florets
• 80 g carrot, thinly sliced
• 1 clove garlic, minced
• 1 tsp ginger, grated
• 2 tsp oil
• 1 tbsp reduced-salt soy sauce
• 3 tbsp water

Step-by-step method

1. Drain tofu and blot thoroughly with a clean towel; cut into 2 cm cubes. Wash broccoli and carrot and cut into small florets and thin slices for fast cooking.
2. Heat oil in a wide non-stick pan on medium-high heat. Add tofu in one layer and cook for 6 minutes, turning gently until lightly golden. Move to a plate.
3. Put broccoli, carrot and 2 tablespoons water in the same pan. Cover and steam on medium heat for 4 minutes; vegetables should be tender-crisp, not raw-hard.
4. Remove the lid. Add garlic and ginger and stir for 30 seconds, reducing heat if they start browning.
5. Return tofu. Add soy sauce and the remaining tablespoon water; toss gently for 2 minutes until everything is hot and lightly coated.
6. Divide into two portions. Use certified gluten-free tamari instead of soy sauce only if a gluten-free version is needed; tofu still contains soy. Rice may be added separately, with extra cooking time.
7. Serve freshly made. For meal prep, refrigerate promptly in shallow covered containers at 4°C or below; use within 2 days. Keep cold when transporting. Reheat cooked portions until steaming hot throughout, ideally 74°C. This is an everyday meal idea; no calorie, protein or muscle-gain target is claimed.