Tuesday, March 19, 2013

Tofu Broccoli Stir Fry

After watching the "Hungry for Change" documentary on Netflix, I decided I would take their advice and not view foods with an attitude of "I can't have that" or cutting things out but adding more and more healthy things into my diet. This leaves me guilt free when I do eat sweets and has inspired me to add maybe one or two vegan meals to my day. This was a great one to start out with- easy and simple and I don't mind the taste of tofu. It is just as filling as meat for me.

This is from the website wellvegan.com they have a great list of recipes for breakfast lunch and dinner and also snacks if you're not sure where to start.

p.s. I highly recommend the documentary. Some things are kind of cooky about it but it is a good reminder to think about what you're putting in your body.

Tofu and Broccoli Stir Fry

Serves four • 40 minutes
Serve this stir-fry over brown rice or Asian noodles. To toast the cashews, spread them on a baking sheet and cook in a 350°F oven for 10 minutes. If you’re serving this with rice, get it started before you do anything else. And if you’re gluten-free make sure you’re soy sauce is of the gluten-free variety.


  • 1 package (14 1/2 ounces) firm tofu, drained, cut crosswise into 6 slabs (about 3/4 inch wide), each slab halved horizontally and cut into triangles
  • 1 1/2 lbs. broccoli, stalks trimmed, peeled, and cut into 1/4-inch rounds, florets separated into bite-size pieces
  • Coarse salt
  • 2 tablespoons vegetable oil
  • 3 tablespoons soy sauce
  • 2 tablespoons rice vinegar
  • 1/4 teaspoon red-pepper flakes
  • garlic cloves, minced
  • 1 tablespoon cornstarch
  • 1/2 cup cashews, toasted (optional)


  1. Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and let tofu drain, about 20 minutes.
  2. Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 1 minutes. Drain and set aside.
  3. Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, about 5-7 minutes on each side. Transfer to paper towels.
  4. Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
  5. Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve over rice or noodles and topped with cashews, if desired.


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