JapaneseMedium · Hot
Sesame Soy Broccoli and Tofu Stir-Fry
Broccoli holds its shape and color over high heat while tofu takes on a light golden crust in the same pan. Garlic and soy build a coating rather than a sauce, just enough to bring the two together. Sesame seeds close the dish with a quiet, nutty note.
Prep
15 min
Cook
15 min
Total
30 min
Method
Prepare
1
Press tofu between towels for 10 minutes to remove excess water. Cut into 2cm cubes.
Sear
3
Finish
5
Add broccoli to the pan. Toss to coat in the aromatics. Cook 3 minutes until bright green with slight bite.
6
7
Remove from heat. Scatter sesame seeds over the top. Serve immediately with white rice.
Grade pending
Nutri-Score
Estimated nutrition
Grade pending · 100% ingredient coverage
Calories
236
per serving
Source of protein · 11gLow saturated fat · 2g
Protein
11g
Carbs
16g
Fat
17g
Sat. fat
2g
Fiber
4g
Sodium
557mg
Plant BasedDairy FreeEgg FreeDiabetes FriendlyHeart HealthyHigh ProteinLow Saturated FatBalanced Macros
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
A
Environmental impact
Very low impact
A–E · lower is better · includes estimates
kg CO2e
0.4
per serving
ACarbonAEU all-round· both agree
Water
0.2m³
Runoff
0.05g P
Tofu drives 64% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
7
Umami
3
Sweet
6
Salty
1
Sour
2
Bitter
1
Spicy
Textures
CrispyTenderGlossy
Aromas
HerbalNuttyPungentUmami Rich
Kitchen Equipment
Primary Tool
WokCounter FootprintMedium
Techniques
Safety & Storage
Cooking Temperature
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Allergen Warning
This dish contains soy, sesame, and wheat (from soy sauce). Verify soy sauce is wheat-free if cooking for celiac guests.
Storage
Refrigerate leftover stir-fry within 2 hours. Store in airtight container. Consume within 3 days. Reheat to 165°F/74°C before serving.
Handling
Press tofu for full 10 minutes between clean towels to remove moisture. Dry tofu sears better and reduces splattering during cooking.
Cross Contamination
Use separate cutting boards for tofu and fresh produce. Wash hands thoroughly after handling raw tofu before touching other ingredients.
High Risk Population
Tofu is a common allergen for young children. Introduce in small portions if serving to toddlers or those with soy sensitivity.
Pro Tips
Technique
Press tofu for at least 10 minutes—the longer it releases water, the crispier it will sear and the better it will hold the sauce. I press mine between clean kitchen towels with a light weight on top.
Substitution
If tahini or peanut butter is unavailable, you can add a teaspoon of white miso to the sauce for depth—but sesame seeds themselves are essential to the character of this dish, so keep them close.
From the chef
The key to this dish is sequence. Tofu pressed dry and seared undisturbed until it holds a golden crust — then set aside while the aromatics build in the same oil. Broccoli goes in next over high heat, just long enough to brighten and take on a slight bite without going soft. Soy and a touch of sugar coat everything in the final toss, forming a glaze rather than a pooling sauce. The tofu returns last, picking up color and flavor. Sesame seeds finish it. Serve immediately while the broccoli is still vivid and the crust on the tofu holds.
TagsVegetarianWeeknight DinnerHigh ProteinTofu
AllergensSoySesameWheat
Source: generated · May 30, 2026