Healthy Dinner Broccoli Tofu Skillet

Name: Healthy Dinner Broccoli Tofu Skillet
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, drained and pressed; 2 cups broccoli florets; 1 bell pepper, sliced; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 2 cloves garlic, minced; 1 inch ginger, grated; 1 tablespoon corn starch; Salt and pepper to taste; Sesame seeds for garnish

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When I decided to make a healthy dinner, I wanted something that would not only satisfy my taste buds but also nourish my body. I found that a combination of tender broccoli and crispy tofu creates a delightful dish that's colorful and packed with nutrients. The addition of my favorite flavorings makes it even more enticing! I can’t wait for you to try this simple yet delicious recipe that brings together the best of both health and flavor.

Created by

Ione Rutherford

Last updated on 2026-01-13T04:13:35.444Z

As I experimented with different vegetables, I discovered that the fresh crunch of broccoli perfectly complements the soft, flavorful tofu. By pan-frying the tofu until golden brown, I created a delightful texture that balanced the dish beautifully. To enhance the flavor, I added a splash of soy sauce and a hint of sesame oil, which transformed the dish into a savory masterpiece.

One of my favorite aspects of this recipe is its versatility. You can easily swap in seasonal vegetables or toss in some nuts for added crunch. I usually serve it over a bed of quinoa or brown rice, which really rounds out the meal. It’s a dish I find myself making often because it’s nutritious, hearty, and utterly satisfying.

Why You Will Love This Recipe
Quick and easy to prepare, perfect for busy weeknights
Packed with vibrant veggies for a dose of nutrients
Can be customized with your favorite sauces and spices

Perfecting Your Tofu Texture

To achieve the ideal texture for your tofu, it's crucial to press it before cooking. This process removes excess moisture, allowing the tofu to absorb flavors and achieve a crispy exterior. For the best results, I recommend using firm tofu, as it holds its shape well during frying. After cutting it into cubes, tossing it with corn starch helps create a delightful crunch, so don’t skip that step!

Frying the tofu requires a hot skillet to ensure it gets that coveted golden-brown crust. Medium heat is typically perfect, but be mindful of your stove as settings can vary. If the oil isn’t hot enough, the tofu may soak it up instead of frying. The edges should appear golden when ready, which usually takes about 8 minutes of cooking attention.

Choosing and Cooking Vegetables

Selecting fresh, vibrant broccoli florets is essential for both flavor and nutrition. Look for tightly packed buds and bright green color. When sautéing, start with the garlic and ginger. This releases their aromatic qualities, infusing the oil before adding the heartier vegetables. Cooking broccoli until it's tender yet still crisp, usually around 5 minutes, helps retain its bright color and nutritional benefits while adding a satisfying texture to the dish.

Feel free to experiment with additional vegetables! Snap peas, carrots, or mushrooms can be excellent additions. When incorporating new vegetables, consider their cooking times to prevent overcooking. For example, thinner vegetables like snap peas need less time on the heat compared to bell peppers. This will ensure that each component maintains its unique flavor profile and contributes to the overall dish.

Serving Suggestions

This broccoli tofu skillet can stand alone as a satisfying dinner, but if you're looking to round out the meal, consider serving it over a bed of fluffy rice or quinoa. The grains will soak up the savory sauce, complementing the tender veggies and tofu nicely. Alternatively, try it inside a wrap or over a leafy green salad for a lighter option that still packs a flavor punch!

If you’re looking to enhance the flavor even further, drizzle some sriracha or chili sauce over the finished dish for a spicy kick. Adding a sprinkle of scallions or chopped cilantro before serving can also elevate the dish visually and flavor-wise. Keep it fun and experiment with different toppings based on your preferences!

Ingredients

Ingredients for Broccoli Tofu Skillet

14 oz firm tofu, drained and pressed
2 cups broccoli florets
1 bell pepper, sliced
2 tablespoons soy sauce
1 tablespoon sesame oil
2 cloves garlic, minced
1 inch ginger, grated
1 tablespoon corn starch
Salt and pepper to taste
Sesame seeds for garnish

Enjoy your delicious and healthy meal!

Instructions

Prepare the Tofu

Cut the tofu into bite-sized cubes. In a bowl, toss the cubes with corn starch, salt, and pepper until they are well coated.

Cook the Tofu

Heat sesame oil in a non-stick skillet over medium heat. Add the tofu cubes and fry until golden brown on all sides, about 8 minutes. Remove from the skillet and set aside.

Sauté the Vegetables

In the same skillet, add garlic and ginger, sautéing for about 30 seconds. Then, add broccoli and bell pepper, cooking until they are tender but still crisp, about 5 minutes.

Combine and Serve

Return the tofu to the skillet, add soy sauce, and stir everything to combine. Allow it to heat through for another 2-3 minutes. Garnish with sesame seeds before serving.

Serve with your choice of rice or quinoa.

Pro Tips

For an extra crunch, consider adding water chestnuts or cashews. You can also experiment with different sauces like teriyaki or spicy chili paste to suit your palate.

Storage and Make-Ahead Tips

This broccoli tofu skillet is a great make-ahead meal. Once cooked, let it cool completely and store in an airtight container in the refrigerator for up to 3 days. Reheating in a skillet over medium heat for about 5 minutes will help maintain the texture of the tofu and veggies. If you notice the tofu becoming less crisp, you can add a splash of sesame oil during reheating to help revive it.

Freezing is an option as well, though it may alter the texture of the tofu. If freezing, store it in a freezer-safe container for up to 2 months. When you're ready to enjoy, thaw overnight in the fridge and reheat in a skillet, but keep in mind that the vegetables might lose some crispness.

Ingredient Substitutions

If soy sauce is not an option, you can substitute with tamari for a gluten-free alternative without sacrificing flavor. For a richer taste, consider using coconut aminos, which provide a slightly sweeter profile. Additionally, if you want to incorporate more protein or shift the flavor, try adding chickpeas or edamame in place of some of the tofu.

For those preferring a different oil, olive oil can work in place of sesame oil, though it won't impart the same nutty flavor. Feel free to experiment with different spices if you want to modify the seasoning, such as adding a pinch of red pepper flakes for heat or a splash of rice vinegar for acidity that brightens the dish.

Troubleshooting Common Issues

A common issue with frying tofu is that it sticks to the pan. To combat this, ensure your skillet is properly heated before adding the oil and tofu. If needed, use a non-stick skillet or add a little more oil to prevent sticking. When flipping the tofu, allow it to cook undisturbed for the first few minutes so that it can form a crust that helps it release more easily from the pan.

If your vegetables turn out mushy instead of crispy, keep an eye on their cooking times. Sautéing over medium-high heat can help maintain that al dente texture. Veggies should be vibrant and crunchy, so adjust your cooking time to fit their doneness, especially when adding more than one type of vegetable.

Questions About Recipes

→ Can I use frozen broccoli for this recipe?

Yes, frozen broccoli can be used, but be sure to thaw it and drain any excess water before cooking.

→ How can I make this recipe spicier?

You can add chili flakes or sriracha sauce to the tofu or vegetables while cooking for an extra kick.

→ Can I make this dish vegan?

This recipe is already vegan, as it uses tofu and vegetables without any animal products.

→ What can I substitute for tofu?

You can replace tofu with tempeh or chickpeas for a different protein source.