Stir-fried Broccoli and Tofu Teriyaki Recipe

Healthy Weeknight Dinner of Fried Bean Curd and Vegetables

Apr 21, 2009 Jill Harris

Easy stir-fried broccoli and tofu makes a tasty vegan dinner in 30 minutes.

Vegetarian stir-fries often rely on tofu to make them hearty, and to absorb all the tasty sauce. For stir-frying, use firm or extra-firm tofu that has been pressed. Medium and soft tofu won't hold their shape through vigorous stirring and frying.

Combined with speedy-cooking somen (Japanese wheat) noodles, simple tofu and broccoli become a delicious vegan dinner.

Choosing a Tofu

Tofu comes in many varieties, and one of those is called dulp pock. Dulp pock is a Chinese-style tofu often found in restaurants and take-outs. It has a soft, spongy texture on the outside and a creamy tofu centre. It has already been fried, but can still absorb sauces.

These tofu morsels make a tasty snack, and - if they are available – add an authentic twist to home stir-fry recipes.

If dulp pock is not available, use a firm or extra-firm tofu. Marinate with teriyaki sauce ahead of time for extra flavour.

Broccoli Tofu Teriyaki Stir-Fry Recipe

Preparation + cooking time: 30 minutes.

Makes 2 large or 3 small servings.

Ingredients

2 Tbsp. vegetable oil (peanut, grapeseed or other oil with a high smoke point)
4 tsp. toasted sesame seed oil, divided
2 medium onions, chopped
2 hot Thai chilli peppers, minced (remove seeds to reduce the heat of hot peppers)
3 cloves of garlic, minced or pressed
1 head broccoli florets
1 hot green banana pepper or 1 bell pepper, chopped
3 baby bok choy, sliced
1/3 cup sliced shiitake mushrooms (discard the stems)
1 package Chinese-style tofu (dulp pock), 340 grams
Soy sauce, about 2 Tbsp. or to taste
Black pepper, to taste
1 bundle (3.1 oz) dry Japanese wheat noodles (somen)
Teriyaki sauce, 2 tbsp. per person

Directions

Add the vegetable oil and one teaspoon toasted sesame oil to a good-quality wok and heat over medium.
Add the chopped onions and minced chillies and stir well.
Cook the onions and peppers for about five minutes as you prepare the remaining ingredients.
Put a medium pot of water for the noodles on to the stove.
When the remaining vegetables have been prepared, add the minced garlic and stir constantly to prevent sticking.
Turn the heat up to medium-high and add the tofu, tossing with the onions.
Add the chopped peppers, broccoli, mushrooms, and bok choy. After adding each ingredient, stir and fry briefly in the centre of the wok.
Add about 1 Tbsp. of the soy sauce.
Continue to stir and fry to mix in the soy sauce.
Add the somen noodles to the boiling water and cook for 2 minutes, or according to package instructions.
When the soba noodles have cooked, drain and rinse them in warm water to stop them from sticking together. Drain well.
Add the drained soba noodles to the hot wok. Add the remaining 3 teaspoons of sesame oil and remaining 1 tablespoon of soy sauce.
Stir the noodles into the stir-fried vegetables. Fry an additional 2-4 minutes, until flavours have mingled.
Top with a few spoonfuls of your favourite teriyaki sauce.

The copyright of the article Stir-fried Broccoli and Tofu Teriyaki Recipe in Vegetarian Cuisine is owned by Jill Harris. Permission to republish Stir-fried Broccoli and Tofu Teriyaki Recipe in print or online must be granted by the author in writing.

Stir-Fried Broccoli