Tofu stir-fry with broccoli, garlic and soy sauce
Total time20 min Preparation and possible waiting 8 min · Cooking 12 min How this time is calculated
Preparation and possible waiting: 8 min · Cooking: 12 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Servings2
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 20 min Preparation and possible waiting 8 min · Cooking 12 min How this time is calculated
Preparation and possible waiting: 8 min · Cooking: 12 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Recipe characteristics
View full classification 26 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Main course · Vegetables
Lunch · Dinner
15 to 30 minutes
Method
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Cut the firm tofu into small cubes and dry thoroughly with kitchen paper. Divide the broccoli into similar-sized florets and thinly slice the garlic cloves.
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Bring water to the boil with a pinch of salt and cook the broccoli for 2 minutes, until just tender but still crisp. Drain and cool immediately in cold water to stop cooking. Drain well and set aside.
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Heat the olive oil in a wide frying pan or wok over medium-high heat. Add the tofu in a single layer and cook for about 5 minutes, turning carefully, until golden on several sides. Remove and set aside.
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In the same pan, stir-fry the sliced garlic for 1–2 minutes, stirring, until fragrant and beginning to turn golden without burning.
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Return the tofu to the pan and add the broccoli. Pour in the gluten-free soy sauce and lemon juice, toss gently to coat everything and cook for another 2–3 minutes. Taste, adjust with pepper and add salt only if needed. Serve immediately.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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