Tofu, Onion, and Broccoli Stir Fry
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By Dilveon Bramwell
Tofu, Onion, and Broccoli Stir Fry
17 steps
Prep:20minCook:25min
Updated at: Tue, 02 Sep 2025 01:48:28 GMT
Nutrition balance score
Great
Glycemic Index
38
Low
Glycemic Load
5
Low
Nutrition per serving
Calories222.8 kcal (11%)
Total Fat13.5 g (19%)
Carbs12.4 g (5%)
Sugars6 g (7%)
Protein14.3 g (29%)
Sodium630.9 mg (32%)
Fiber2.4 g (8%)
% Daily Values based on a 2,000 calorie diet
Ingredients
8 servings
No-Cook Vegetable Broth
1 cupwater
hot, from kettle or tap, not boiling
½ tsponion powder
½ tspgarlic powder
¼ tspcumin
¼ tspdried thyme
⅛ tspfennel seeds
lightly crushed with a spoon
⅛ tspcayenne
adjust for heat preference
⅛ tspfive spice
Optional, for subtle depth
Tofu Marinade
3 Tbspsoy sauce
kept low to reduce saltiness
2 Tbspsesame seed oil
1 Tbspteriyaki sauce
1 TbspSriracha sauce
adjust for heat
1 Tbsphoney
1 tspgarlic powder
1 tsponion powder
½ tspcumin
¼ tspbaking soda
to tenderize tofu in frying pan
Tofu, Onion, and Broccoli Stir Fry
2 poundsfirm tofu
or extra-firm, drained and pressed
2onions
large, sliced
2 cupsbroccoli florets
fresh, cut into bite-sized pieces
3 Tbspsesame seed oil
1 tbsp for frying tofu, 2 tbsp for sautéing onions and broccoli
2 Tbspcornstarch
for coating tofu
1 cupvegetable broth
from above, for sauce
1 tsphoney
or sugar, to adjust flavor at end
1 tspcornstarch
Optional, for
1 Tbspwater
thickening sauce
Instructions
Prep Tofu:
Step 1
Press tofu to remove excess water (wrap in a towel, place a heavy object on top for 10–15 minutes).
Step 2
Cut into 1-inch cubes.
Coat and Air Fry Tofu
Step 3
Place tofu cubes in a large bowl, sprinkle with 2 tbsp cornstarch, and toss to lightly coat for crispiness.
Step 4
Preheat air fryer to 400°F (200°C).
Step 5
Place tofu in a single layer in the air fryer basket (work in batches if needed; no oil needed to reduce cleanup).
Step 6
Air fry for 10–12 minutes, shaking the basket halfway through, until golden and crispy. Set aside.
Make Marinade:
Step 7
In a large bowl, whisk together soy sauce, sesame seed oil, teriyaki sauce, Sriracha, honey, garlic powder, onion powder, cumin, and baking soda until smooth.
Pan-Fry Tofu:
Step 8
Heat 1 tbsp sesame seed oil in a large frying pan over medium-high heat.
Step 9
Add air-fried tofu cubes and pan-fry for 2–3 minutes, stirring occasionally, until extra crispy and golden. Remove tofu from the pan and set aside.
Sauté Onions and Broccoli:
Step 10
In the same frying pan, add 2 tbsp sesame seed oil over medium-high heat.
Step 11
Add sliced onions and broccoli florets. Sauté for 6–8 minutes until onions are softened and slightly caramelized and broccoli is tender-crisp.
Step 12
Remove onions and broccoli from the pan and set aside.
Combine and Finish:
Step 13
Add pan-fried tofu to the marinade bowl and gently toss to coat.
Step 14
In the frying pan, add the marinade-coated tofu, reserved onions, broccoli, and 1 cup vegetable broth. Bring to a simmer over medium heat.
Step 15
Simmer for 2–3 minutes, stirring occasionally, allowing the tofu and broccoli to absorb the broth (it may seem wet initially but will reduce).
Step 16
If a thicker sauce is desired, mix 1 tsp cornstarch with 1 tbsp water, add to the pan, and stir until thickened (1–2 minutes).
Step 17
Taste and adjust with 1 tsp honey or sugar if the sauce is too salty or needs balance.
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