Spicy Tofu & Broccoli Stir-Fry (Easy Dinner Meal Prep)

High protein, meal prep friendly, 30 minutes!

Introduction

Tired of choosing between quick meals and healthy eating? What if you could have both—plus leftovers for days—in under 30 minutes? This Spicy Tofu & Broccoli Stir-Fry is your answer! Packed with crispy tofu, crunchy veggies, and a fiery sauce, it’s proof that meal prep doesn’t have to be boring or time-consuming. Let’s dive in!

Overview

This recipe is a meal prep superstar:

• Time: 25 minutes (active) + 5 minutes (prep) = 30 minutes total.

• Difficulty: Beginner-friendly! If you can chop veggies and stir a pan, you’ve got this.

• Why it’s special: High in plant-based protein, customizable, and stays fresh for 4 days. Perfect for busy weeks!

Essential Ingredients

(For 1 person; double quantities for 2!)

1. Crispy Tofu Base

• 450g extra-firm tofu (pressed and cubed): The star protein!

• Why it’s key: High in protein and soaks up flavors.

• Substitute: Chickpeas or tempeh for a different texture.

2. Crunchy Veggies

• 2 cups broccoli florets: Fresh or frozen work!

• 1 medium bell pepper (sliced): Adds sweetness and color.

• 1 small onion (chopped): For savory depth.

3. Spicy Sauce

• 3 tbsp soy sauce (low-sodium): The salty backbone.

• 1 tbsp rice vinegar: Balances with tang.

• 1 tbsp maple syrup or date syrup: Sweetness to cut the heat.

• **1 teaspoon of garlic and chili sauce (or srirach): To taste! **

• 1 tsp cornstarch + 2 tbsp water:** Thickens the sauce.

4. Extras

• 1 tbsp olive oil or sesame oil: For cooking.

• 1 garlic (chopped) + 1 teaspoon fresh ginger (start): flavor amplifier! Optional

• Optional garnish: Sesame seeds or green onions.

Step-by-Step Instructions

1. Prep Like a Pro

• Press tofu: Wrap tofu in a clean towel, place a heavy pan on top, and let sit for 10 minutes to remove moisture.

• Mix sauce: Whisk soy sauce, rice vinegar, maple syrup, chili garlic sauce, and cornstarch slurry in a bowl.

2. Cook Tofu to Crispy Perfection

• Toss pressed tofu cubes with 1 tsp cornstarch (this is key for crunch!).

• Heat the oil in the frying pan, add tofu and cook for 3-4 minutes to one side until the yellow brown. Remove and set aside.

3. Stir-Fry Veggies

• In the same pan, add oil. Sauté onions, garlic, and ginger for 1-2 minutes.

• Add broccoli and bell pepper; cook 4-5 minutes until tender-crisp.

4. Combine & Simmer

• Return tofu to the pan.

• Pour sauce over everything. Stir gently until thickened (2-3 minutes).

Assembly Tips

• Layer for meal prep: Divide rice, quinoa, or noodles into containers. Top with stir-fry and drizzle extra sauce.

• Presentation hack: Add a sprinkle of sesame seeds or a lime wedge for color!

Storage & Make-Ahead Tips

• Refrigerate: Store in airtight containers for up to 4 days.

• Reheat: Microwave for 1-2 minutes or sauté in a pan for crispiness.

• Freeze? Sauce can separate, so it’s best fresh.

Recipe Variations

• Swap veggies: Try zucchini, carrots, or snap peas.

• Switch protein: Use edamame or seitan.

• Sauce twist: Peanut butter + lime for a Thai-inspired version.

Conclusion

This Spicy Tofu & Broccoli Stir-Fry is your secret weapon for stress-free, flavor-packed meals. With minimal effort, you’ll have lunches or dinners ready to grab and go. Experiment with veggies, spices, or grains—meal prep has never been this fun!

FAQs

Q: Do I have to press tofu?
A: Yes! Pressing removes excess water for a crispier texture.

Q: Can I use store-bought sauce?
A: Sure, but homemade is healthier and tastier!

Q: Is this gluten-free?
A: Use tamari instead of soy sauce for a GF version.

Q: How to make it spicier?
A: Add extra chili garlic sauce or red pepper flakes.

Q: Nutritional benefits?
A: Tofu offers 15g protein per ½ cup; broccoli adds fiber and vitamins.

Enjoy your meal prep adventure! 🌱🔥