Chinese Broccoli Tofu Stir Fry Recipe That You Can Try at Home

If you're looking for a quick and easy vegan meal packed with flavour, a Chinese broccoli tofu stir fry recipe is a great option. This dish is simple to make and can be customised to your liking by adding different vegetables or protein sources. Plus, with the right ingredients, you can make this dish taste just as good as your favourite Chinese takeout.

The key ingredients for a Chinese broccoli tofu stir fry recipe include Chinese broccoli (also known as gai lan), firm tofu, garlic, ginger, and a range of vegetables such as bell peppers, carrots, and mushrooms. Stir fry basics involve cooking the vegetables and protein over high heat in a wok or large skillet until they are cooked through and slightly charred.

To make the sauce and seasonings for your stir fry, you'll need soy sauce, hoisin sauce, rice vinegar, and cornstarch. These ingredients are combined to create a savoury and slightly sweet sauce that perfectly complements the stir fry. If you're feeling adventurous, you can also add seafood to your stir fry for an extra burst of flavour. Shrimp or scallops work particularly well with this dish.

Key Takeaways

• A Chinese broccoli tofu stir fry recipe is an easy and delicious vegan meal that can be customised to your liking.
• The key ingredients for this dish include Chinese broccoli, firm tofu, garlic, ginger, and a range of vegetables.
• The sauce and seasonings for your stir fry are made with soy sauce, hoisin sauce, rice vinegar, and cornstarch, and seafood can be added for extra flavour.

Key Ingredients

When it comes to Chinese broccoli tofu stir fry, there are a few key ingredients that you need to make sure you have on hand. These ingredients are essential for creating a delicious and healthy stir fry that you can enjoy any day of the week.

Tofu and Its Preparation

Tofu is a key ingredient in this recipe and is a great source of protein for vegetarians and vegans. When preparing tofu for stir fry, it is important to press it first to remove any excess water. This will help the tofu absorb more of the flavours of the stir fry.

To prepare tofu for stir fry, you can either use a tofu press or wrap the tofu in a clean kitchen towel and place a heavy object on top of it for about 30 minutes. Once the tofu is pressed, you can cut it into cubes or slices and add it to the stir fry.

Broccoli: A Nutrient Powerhouse

Broccoli is another key ingredient in this recipe and is a nutrient powerhouse. It is rich in vitamins, minerals and antioxidants, making it a great addition to any meal.

When preparing broccoli for stir fry, it is important to cut it into small florets so that it cooks evenly. You can also blanch the broccoli beforehand to help speed up the cooking process.

Garlic and Aromatics

Garlic and other aromatics such as ginger and green onions are essential for adding flavour to the stir fry. Garlic is particularly important as it adds a distinct flavour to the stir fry and has numerous health benefits.

To prepare garlic for stir fry, you can either mince it or slice it thinly. Ginger can be grated or sliced thinly, and green onions can be chopped into small pieces.

If you want to add seafood to your stir fry, you can use shrimp, scallops or squid. Simply cook the seafood separately and add it to the stir fry at the end.

These key ingredients are essential for creating a delicious and healthy Chinese broccoli tofu stir fry. Make sure you have them on hand and experiment with different variations to find the perfect combination for your taste buds.

Stir Fry Basics

Stir fry is a quick and easy way to prepare a delicious and healthy meal. With a few basic ingredients and the right technique, you can create a dish that is full of flavour and texture.

Choosing the Right Pan

The pan you use for stir fry is important. A large skillet or wok is ideal as it allows you to cook the ingredients evenly. The pan should be deep enough to hold all the ingredients and have a wide enough base to allow for even heat distribution.

Oil Selection for Cooking

Choosing the right oil is important for stir fry. It is best to use an oil with a high smoke point, such as vegetable oil or peanut oil. These oils can withstand high heat without burning, ensuring that your stir fry cooks evenly.

Mastering the Stir Fry Technique

The key to a successful stir fry is mastering the technique. Start by heating the pan over high heat and adding the oil. Once the oil is hot, add the ingredients in stages, starting with the ones that take the longest to cook. Stir frequently to ensure that everything cooks evenly.

To get the perfect texture, it is important to not overcrowd the pan. If you add too many ingredients at once, they will steam rather than fry, resulting in a soggy stir fry. For best results, cook in batches if necessary.

If you are looking to add some seafood to your stir fry, prawns or scallops are a great option. They cook quickly and pair well with the flavours of Chinese broccoli and tofu. Make sure to cook them until they are just opaque and no longer translucent.

Sauce and Seasonings

Creating the Perfect Stir Fry Sauce

The sauce is the heart of any stir fry recipe, and for this Chinese broccoli tofu stir fry, you'll need a sauce that complements the dish's flavours and ingredients. To make the perfect stir fry sauce, you'll need soy sauce, rice vinegar, sugar, cornstarch, and hoisin sauce. You can also use tamari or dark soy sauce if you prefer a deeper, richer flavour.

To create the sauce, mix the soy sauce, rice vinegar, sugar, and hoisin sauce in a small bowl. Then, add the cornstarch and stir until it dissolves. The cornstarch will help thicken the sauce and give it a glossy, silky texture.

Balancing Flavours with Seasonings

Seasonings are essential for creating a well-balanced stir fry. In this recipe, you'll need salt to enhance the flavours of the other ingredients. You can also add other seasonings like black pepper, garlic, or ginger to add depth and complexity to the dish.

If you're feeling adventurous, you can also add seafood to this recipe. Shrimp or scallops would be an excellent addition to this stir fry, adding a sweet, briny flavour that complements the savoury tofu and broccoli. Just make sure to cook the seafood separately and add it to the stir fry at the end to avoid overcooking it.

The sauce and seasonings are crucial for creating a delicious Chinese broccoli tofu stir fry. With the right balance of flavours and ingredients, you can create a dish that's both healthy and flavourful.

Serving Suggestions

Accompaniments

When it comes to serving Chinese broccoli tofu stir fry, there are a variety of options that can be used as accompaniments. Rice is the most common accompaniment and pairs perfectly with the stir fry. You can choose from different types of rice such as jasmine rice, brown rice, or cauliflower rice for a low-carb option. Noodles are another great accompaniment that can be used instead of rice. You can use any type of noodles such as udon, soba, or rice noodles.

If you want to add some extra flavour to your dish, you can use green onions or sesame seeds as garnishing. Green onions add a fresh taste, while sesame seeds add a nutty flavour. You can also add some chilli flakes or sriracha sauce for some extra heat.

Garnishing for Extra Flavour

If you want to add some seafood to your stir fry, you can use shrimp or scallops. Shrimp is a great option as it cooks quickly and pairs well with the stir fry. Scallops are another great option that adds a sweet flavour to the dish. You can add the seafood towards the end of cooking to avoid overcooking.

As a side dish, you can serve some steamed or stir-fried vegetables such as bok choy, carrots, or bell peppers. Quinoa is another great option that can be used as a side dish instead of rice. It's a great source of protein and adds a nutty flavour to the dish.

Chinese broccoli tofu stir fry is a versatile dish that can be served with a variety of accompaniments and side dishes. Experiment with different options to find your favourite combination.

Additional Tips

Achieving Crispy Tofu

To achieve crispy tofu, it is important to use extra firm tofu and press it beforehand. Pressing the tofu will remove excess water and allow it to crisp up nicely. You can press tofu by wrapping it in a clean kitchen towel or paper towels and placing it under a heavy object for at least 30 minutes. Another tip to achieve crispy tofu is to freeze it before cooking. Freezing tofu changes its texture and allows it to become crispier when cooked.

Meal Prep and Storage

This Chinese broccoli tofu stir fry is a great meal prep option as it can be made in advance and stored in the fridge or freezer. To meal prep, simply cook the stir fry as instructed and store it in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months. When reheating, make sure to heat it up thoroughly before consuming.

If you're looking to add some seafood to this recipe, shrimp or scallops would be a great addition. Simply cook them separately and add them to the stir fry towards the end of cooking.

Overall, this recipe is a great way to enjoy a healthy and flavourful meal. Don't be afraid to experiment with different vegetables and proteins to make it your own.

Frequently Asked Questions

What's the secret to crispy broccoli in a stir fry?

The secret to crispy broccoli in a stir fry is to make sure that the broccoli is not overcooked. Overcooking broccoli can make it mushy and limp. To achieve crispy broccoli, cut it into small florets and stir-fry it for a few minutes until it turns bright green. Then, remove it from the pan and set it aside.

Do you need to pre-cook broccoli for a stir fry?

No, you don't need to pre-cook broccoli for a stir fry. You can add it directly to the pan and stir-fry it along with other ingredients. However, if you prefer your broccoli to be softer, you can blanch it in boiling water for a minute or two before adding it to the stir fry.

How can I make a quick and easy tofu and broccoli stir fry?

To make a quick and easy tofu and broccoli stir fry, you can use pre-cut broccoli florets and pre-cooked tofu. Simply stir-fry the broccoli in a pan for a few minutes until it turns bright green, then add the tofu and stir-fry for another minute or two. You can season the stir-fry with soy sauce, hoisin sauce, and sesame oil for added flavour.

What are the best tips for a healthy tofu and broccoli stir fry?

To make a healthy tofu and broccoli stir fry, use extra-firm tofu and limit the amount of oil you use for cooking. You can also add other vegetables such as carrots, bell peppers, and mushrooms to increase the nutritional value of the dish. Additionally, you can use low-sodium soy sauce and skip the oyster sauce to reduce the sodium content.

Can you recommend a good oyster sauce for a tofu broccoli stir fry?

A good oyster sauce for a tofu broccoli stir fry is Lee Kum Kee Panda Brand Oyster Sauce. It has a rich flavour and is widely available in supermarkets. However, if you are vegetarian or vegan, you can skip the oyster sauce and use a vegetarian stir-fry sauce instead.

How do you incorporate tofu into a stir fry to make it tasty?

To make tofu tasty in a stir fry, you can marinate it in soy sauce, rice vinegar, and cornstarch for at least 30 minutes before cooking. This will help the tofu absorb more flavour and become crispy when stir-fried. You can also add garlic, ginger, and chilli flakes to the stir fry for added flavour. If you want to incorporate seafood, you can add prawns or scallops to the stir fry for a delicious seafood twist.