Pan-fried Tofu With Broccoli: A Vegetarian Recipe
A key ingredient in vegetarian and vegan diets, tofu sometimes has a bad reputation. It is said to be bland and yet it is enough to know how to cook it to obtain tasty veggie dishes. To help you appreciate this protein-rich ingredient, here is an easy recipe for pan-fried tofu with broccoli.
Ingredients
Here are the ingredients needed to make pan-fried tofu with broccoli for 4 people:
400 g smoked tofu
16 large button mushrooms
2 medium broccoli
3 tablespoons soy sauce
3 tablespoons lemon juice
3 tablespoons of olive oil
2 cloves of chopped garlic or garlic powder
To note: smoked tofu is different from regular tofu because it is less moist and much more flavorful. When sautéed in a pan, it can be used to replace lardons in vegetarian recipes.
Preparation
The secret to flavourful tofu dishes is to marinate this soybean paste for at least one hour before cooking.
1- Prepare the marinade by mixing the soy sauce, lemon juice, olive oil and chopped garlic or garlic powder.
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2- Dice the tofu and place it in a deep dish.
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3- Pour the marinade on top and let it marinate for at least 1 hour, before cooking your pan-fried tofu with broccoli.
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4- Meanwhile, prepare the broccoli. If you are using the fresh vegetable, cut it into florets and cook it for 10 minutes in a large pot of boiling salted water.
5- Wash the mushrooms and cut them into thin strips.
Cooking
This recipe for pan-fried tofu with broccoli has the advantage of a quick cooking time. You can prepare it in a wok or in a simple frying pan.
1- Heat the wok or the pan.
2- Pour in the diced tofu and marinade and brown everything 1 to 2 minutes over medium heat.
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3- When the tofu is golden brown, add the mushroom strips and broccoli florets.
4- Continue cooking for another 3 minutes, stirring well.
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5- Serve piping hot.
Copyright: Audrey Vautherot
Did you know that?
Tofu is known for being a protein concentrate. Therefore, it is very popular with people who have adopted a vegetarian or vegan diet.
Although tofu is best known for containing all the essential amino acids and displaying a large percentage of protein (15% excellent quality protein, almost as much as meat), it also has other nutritional qualities.
It is low in calories, contains no cholesterol and has an interesting content of iron, magnesium, manganese, zinc, potassium, calcium, copper, vitamin A and essential fatty acids.
