Tofu Broccoli Stir-Fry Recipe

Cook Time: 20 minutes

Ingredients

• 2 tablespoons vegetable oil
• 12 ounces extra-firm tofu, pressed and cut into cubes
• 2 tablespoons cornstarch
• 1 tablespoon toasted sesame oil
• 12 ounces broccoli, stems chopped and florets cut in half lengthwise
• 8 ounces sliced water chestnuts
• 1 cup kung pao sauce, such as Panda Express
• 1/3 cup water
• 1 green onion, sliced
• 1/4 cup roasted peanuts

Directions

Step 1: Heat vegetable oil in a large skillet over medium-high heat.

Step 2: Place tofu cubes in a bowl, sprinkle with cornstarch, and toss to combine.

Step 3: Cook tofu in the skillet for 4 minutes. Using tongs, flip cubes over and cook for an additional 4 minutes.

Step 4: Drain tofu on a paper towel-lined plate. Discard any excess oil from the skillet and wipe it clean with paper towels.

Step 5: Add sesame oil to the skillet and then add broccoli. Stir continually and cook for 6 minutes.

Step 6: Add water chestnuts, kung pao sauce, and water to the skillet. Continue cooking for 4 more minutes.

Step 7: Turn off the heat and stir in the reserved tofu. Toss everything together until evenly combined.

Step 8: Top with sliced green onions and roasted peanuts. Serve over rice or noodles for a complete meal.

Nutrition Facts (per serving)

Calories	349
Total Fat	21g (27% DV)
Saturated Fat	3g (16% DV)
Cholesterol	1mg (0% DV)
Sodium	374mg (16% DV)
Total Carbohydrate	31g (11% DV)
Dietary Fiber	7g (27% DV)
Total Sugars	8g
Protein	15g (29% DV)
Vitamin C	59mg (66% DV)
Calcium	306mg (24% DV)
Iron	3mg (17% DV)
Potassium	970mg (21% DV)

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Origins of Tofu Broccoli Stir-Fry

Tofu broccoli stir-fry is a modern adaptation of traditional Asian stir-fry techniques that have been developed over centuries in China. Stir-frying itself dates back to the Han dynasty (206 BCE 220 CE), when cooks used high heat and minimal oil to quickly cook vegetables and proteins. Tofu, a staple of East Asian cuisine made from coagulated soy milk, has been used in China for over 2,000 years, prized for its versatility and nutritional value. The combination of tofu and broccoli in a stir-fry format likely emerged as part of a wave of vegetarian-friendly Chinese-American dishes that gained popularity in the mid-20th century, adapting traditional flavors to suit Western tastes while keeping meals quick and nutritious.

Regional Variations and Characteristics

This dish shows distinct regional influences depending on where it is prepared. In Northern China, stir-fries often include heartier vegetables and a soy sauce-based seasoning. In contrast, Southern Chinese regions, such as Sichuan, favor bold, spicy, and slightly sweet sauces, which is reflected in the use of Kung Pao sauce in this recipe. In American adaptations, broccoli has become the vegetable of choice due to its availability and mild flavor, and tofu is typically pressed and pan-fried to create a crispy texture that contrasts with the tender vegetables. Variations may include additional ingredients like bell peppers, carrots, or cashews, each reflecting local availability and culinary preference.

How It Differs from Similar Dishes

While tofu broccoli stir-fry may seem similar to other vegetable stir-fries or Kung Pao dishes, it distinguishes itself through the combination of crispy tofu, crunchy broccoli, and sweet-savory Kung Pao sauce. Unlike traditional Kung Pao chicken, which features meat, this version is entirely plant-based. Compared to generic vegetable stir-fries, the addition of water chestnuts and roasted peanuts adds unique textures and flavors, creating a balance of softness, crunch, and nutty richness. The focus on high-protein tofu also makes it nutritionally more substantial than many other vegetable-only stir-fries.

Typical Serving Context

Tofu broccoli stir-fry is a versatile dish that can be served in both casual and formal settings. In home kitchens, it is often prepared as a quick weeknight dinner over steamed rice or noodles. In restaurants, it may appear on menus of Asian fusion or vegetarian eateries, frequently accompanied by side dishes such as dumplings or spring rolls. Its colorful presentation, contrasting textures, and balanced flavor profile make it suitable for both family meals and social dining occasions.

Interesting Facts

• Tofu is an excellent source of plant-based protein and contains all nine essential amino acids, making this dish a complete protein meal.
• Broccoli, a cruciferous vegetable, is rich in vitamin C, fiber, and antioxidants, which adds significant nutritional value to the stir-fry.
• The practice of pressing tofu to remove excess water and then coating it with cornstarch before frying enhances the texture, giving it a satisfying crispiness that contrasts with soft broccoli.
• Stir-frying at high heat preserves the bright green color of broccoli while locking in nutrients, a technique central to Chinese culinary philosophy.
• Roasted peanuts are not only a garnish but also a nod to traditional Sichuan-style Kung Pao dishes, adding both flavor and cultural authenticity.

FAQ about Tofu Broccoli Stir-Fry Recipe