Tofu and Broccoli Stir-fry with Peanut-Ginger Sauce

Description:

Hey there, friend! Let's talk about a dish I've been obsessed with lately: Tofu and Broccoli Stir-fry with Peanut-Ginger Sauce. It's a complete protein powerhouse, packed with flavour, and surprisingly easy to whip up. I imagine it originated somewhere in Southeast Asia, maybe Thailand or Vietnam – a fusion of Chinese stir-fry techniques with the readily available ingredients and flavour profiles of the region. The emphasis on quick cooking methods, like stir-frying, speaks to the busy lives and fast-paced urban environments where such dishes often flourish. Think bustling street food stalls, where speed and efficiency are key, but flavour is never compromised. The peanut sauce is a definite nod to Southeast Asian cuisine, where peanuts are a staple. Now, let's talk health benefits. Tofu, as you know, is an excellent source of plant-based protein, crucial for building and repairing tissues, maintaining healthy bones, and keeping you feeling full and satisfied. Broccoli, oh my goodness, broccoli! It's brimming with vitamins C and K, crucial for immune function and blood clotting. It's also a fantastic source of fiber, which aids digestion and promotes a healthy gut microbiome. Ginger in the sauce adds an anti-inflammatory punch, helping to reduce inflammation throughout the body, and peanuts contribute healthy fats and a good dose of protein as well. This whole dish is essentially a nutrient bomb, and the stir-fry technique means minimal oil usage, keeping things light and healthy. The quick cooking also preserves the nutrients better than longer simmering or boiling. I remember the first time I made this dish, I was completely winging it, using whatever vegetables I had lying around in my fridge. I think I had some carrots instead of broccoli back then, and the sauce was much thinner because I didn't quite grasp the thickening power of peanut butter. But the essence was there—a delicious harmony of savory, sweet, and spicy flavours – so I refined the recipe over time. This version is the result of years of trial and error (and many happy meals!).

Ingredients:

• - 1 block (14 oz) extra-firm tofu, pressed and cubed (pressing is key to get rid of excess water and achieve a firmer texture)
• - 1 large head of broccoli, cut into florets (I adore broccoli; it's so versatile!)
• - 1 red bell pepper, thinly sliced (adds a lovely sweetness and crunch)
• - 1/2 cup chopped scallions (for a little bit of fresh onion flavor)
• - 2 cloves garlic, minced (garlic is my secret ingredient for almost everything!)
• - 1 inch ginger, grated (the pungent kick of ginger complements the peanuts beautifully)
• - 1/4 cup peanut butter, smooth or crunchy (I prefer crunchy, but it's up to your preference!)
• - 1/4 cup soy sauce (low sodium if you're watching your salt intake)
• - 2 tablespoons rice vinegar (adds a nice tang)
• - 1 tablespoon honey or maple syrup (balances out the savory flavours)
• - 1 tablespoon sesame oil (for a nutty aroma and a slightly richer taste)
• - 1 teaspoon red pepper flakes (optional, but I love a little kick!)
• - 2 tablespoons vegetable oil (for stir-frying)
• - Cooked rice, for serving (I prefer brown rice for the extra fiber)

Instructions:

1. 1. Prepare the tofu: This is the most crucial step! Wrap the tofu block in several layers of paper towels and place a heavy object (like a stack of books or a cast iron skillet) on top for at least 30 minutes. This will draw out excess moisture and result in crispier tofu. While the tofu is pressing, I usually start prepping the other ingredients, listening to some upbeat music to get me in the mood.
2. 2. Prep the vegetables: Chop the broccoli into bite-sized florets and slice the bell pepper and scallions. Mince the garlic and grate the ginger. I find this part quite therapeutic; it’s like a little meditative prep work before the cooking frenzy begins!
3. 3. Stir-fry the tofu: Heat 1 tablespoon of vegetable oil in a large wok or skillet over medium-high heat. Add the pressed tofu cubes and stir-fry for about 5-7 minutes, until they're golden brown and slightly crispy on all sides. Remove the tofu from the wok and set aside.
4. 4. Stir-fry the vegetables: Add the remaining 1 tablespoon of vegetable oil to the wok. Add the broccoli and bell pepper, and stir-fry for 3-4 minutes, until they start to soften but are still slightly crisp. Don't overcook the vegetables; you want them to retain their vibrant color and crunch. I often remind myself that vegetables are best served with a slight bite, not mushy!
5. 5. Add aromatics: Add the minced garlic and grated ginger to the wok and stir-fry for about 30 seconds, until fragrant. This is the moment where the kitchen really comes alive; the aromas are simply divine. I usually open a window slightly to let the beautiful smells waft through the house.
6. 6. Make the sauce: In a small bowl, whisk together the peanut butter, soy sauce, rice vinegar, honey or maple syrup, sesame oil, and red pepper flakes (if using). Add a splash of water or vegetable broth if needed to thin the sauce to your desired consistency. Experiment a little! A thinner sauce will be more like a dressing, while a thicker sauce will coat the tofu and vegetables more luxuriously.
7. 7. Combine everything: Return the tofu to the wok. Pour the peanut-ginger sauce over the tofu and vegetables, and stir-fry for another 2-3 minutes, until everything is well coated and heated through. This is where the magic happens! The tofu absorbs the flavors of the sauce, and the sauce itself thickens beautifully.
8. 8. Garnish and serve: Garnish the stir-fry with chopped scallions and serve hot over cooked rice. I like to add a squeeze of lime juice at the end for an extra zing.
9. 9. Taste and adjust: Always taste your food before serving! If you need more sweetness, add a little more honey or maple syrup. If it needs more salt, add a dash of soy sauce. Cooking is an art form—it's okay to personalize things based on your preference.
10. 10. Enjoy! Relish the deliciousness of this healthy and flavourful meal. This dish is excellent for a quick weeknight dinner or even for a special occasion. The balance of textures and flavors makes it both satisfying and light. And the beauty is, you can adapt it to use any vegetables you have on hand. Try adding snow peas, mushrooms, carrots, or zucchini - the possibilities are endless! I hope you enjoy it as much as I do. Let me know how it turns out!