Thai Broccoli Tofu Stir-fry

May 20, 2023May 20, 20230 15
Thai Broccoli Tofu Stir-fry Recipe for a healthy lunch or dinner
in Vegan

Prep

20 min

Cook

15 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 cup peanut butter
1 cup hot water
1/2 cup apple cider vinegar
1 tablespoon tamari
1 tablespoon molasses , plus
1 teaspoon molasses
1 pinch cayenne
1/4 cup soya oil
3 cups water
1/4 cup turbinado sugar
1 1/2 teaspoons garlic powder
1 1/2 tablespoons onion powder
2 teaspoons curry powder
2 tablespoons nutritional yeast
1 1/2 teaspoons salt
1 package firm tofu or ( 14 ounce ) package extra firm tofu
4 cups broccoli florets
1 medium onion , sliced
1 garlic clove , minced
1 medium red bell pepper , sliced
1 -3 slice fresh ginger , julienned
2 tablespoons peanut oil
chopped peanuts ( to garnish )
cooked basmati rice

Nutrision Information

Servings Per Recipe
4
Calories
395
Sugar
12g
Fat
28g
Thai Broccoli Tofu Stir-fry is a healthy and flavorful way to get your daily serving of vegetables and protein. Packed with the aromatic flavors of Thai cuisine, this stir-fry is a favorite lunch or dinner option for vegans and vegetarians. The peanut sauce is the star of the dish, giving the tofu and vegetables a creamy, nutty flavor that complements the tangy and spicy notes of apple cider vinegar, tamari, and ginger. This stir-fry is quick and easy to make, ideal for busy weeknights or lazy weekends. It is satisfying, filling, and nutritious, making it a great option for those looking to adopt a healthier lifestyle.

Instructions

1.Begin by preparing the peanut sauce. Combine peanut butter, hot water, apple cider vinegar, tamari, molasses, and cayenne in a bowl. Mix until sauce is smooth.
2.Heat the soya oil in a wok or large skillet over medium heat.
3.Add water, turbinado sugar, garlic powder, onion powder, curry powder, nutritional yeast, and salt. Mix until ingredients are well combined.
4.Cut tofu into small cubes and add them to the skillet. Cook the tofu until it is golden brown.
5.Add broccoli, onion, garlic, red bell pepper, and ginger to the skillet. Stir-fry the vegetable mixture for 5 minutes.
6.Pour the peanut sauce into the wok and continue to stir-fry until all ingredients are cooked.
7.Serve the stir-fry over a bed of basmati rice and sprinkle with chopped peanuts for garnish.

PROS

A delicious vegan stir-fry packed with protein and fiber from the tofu and vegetables.

The peanut sauce is flavorful and adds a rich, creamy texture to the dish.

CONS

Soy is a common allergen, so those with soy sensitivities should avoid tofu in this recipe.

Peanut butter is high in calories and fat, so this recipe should be enjoyed in moderation as part of a balanced and healthy diet.

HEALTH & BENEFITS

This recipe is a great source of plant-based protein, fiber, and essential vitamins and minerals.
Tofu is a rich source of calcium and iron, while broccoli is packed with antioxidants and vitamin C.
Peanut butter contains healthy unsaturated fats that support heart health and can help reduce inflammation in the body.

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