Zucchini Tofu Broccoli Mix with White Rice
This light yet satisfying dish combines crispy tofu, tender broccoli, and sautéed zucchini in a simple garlic-ginger sauce. It’s healthy, protein-packed, and perfect for a quick lunch or dinner. Serve over fluffy white rice for a complete and nourishing meal.
⏱️ Time
Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes
Ingredients
For the Tofu & Vegetables:
200 g firm tofu, pressed and cubed
1 small zucchini, sliced into half-moons
1 cup broccoli florets
1 small carrot, thinly sliced (optional for color)
2 tbsp olive oil or sesame oil (divided)
Salt and black pepper, to taste
For the Sauce:
2 cloves garlic, minced
1 tsp fresh ginger, grated
2 tbsp soy sauce (or tamari for gluten-free)
1 tbsp rice vinegar or lime juice
1 tbsp honey or maple syrup
1 tsp cornstarch (optional, for thickening)
3 tbsp water
For Serving:
1½ cups cooked white rice
Sesame seeds or chopped green onions for garnish
Instructions
1. Prepare the Tofu
1. Pat tofu dry and cut into cubes.
2. Heat 1 tbsp oil in a large skillet or wok over medium-high heat.
3. Add tofu cubes and pan-fry until golden brown and crispy on all sides (about 6–8 minutes).
4. Season lightly with salt and remove from the pan; set aside.
2. Cook the Vegetables
1. In the same pan, add another 1 tbsp oil.
2. Add garlic and ginger; sauté for 30 seconds until fragrant.
3. Add broccoli, zucchini, and carrots; stir-fry for 4–5 minutes, until tender but still crisp.
4. Season with a pinch of salt and pepper.
3. Make the Sauce
1. In a small bowl, whisk together soy sauce, vinegar (or lime juice), honey, water, and cornstarch (if using).
2. Pour the sauce into the pan with the veggies.
3. Stir and simmer for 1–2 minutes, until the sauce thickens slightly.
4. Combine Everything
1. Add the crispy tofu back into the pan.
2. Toss gently to coat everything evenly in the sauce.
3. Simmer for another 1–2 minutes so the tofu absorbs the flavor.
5. Serve
Serve the zucchini tofu broccoli mix hot over steamed white rice.
Garnish with sesame seeds or green onions for a nice finish.
Notes & Tips
For extra flavor, drizzle with a bit of toasted sesame oil before serving.
Add chili flakes or a splash of sriracha if you like a little heat.
You can substitute brown rice or quinoa for a more fiber-rich meal.
To make it more Caribbean-style, you can add a splash of coconut milk and fresh thyme for a creamy, tropical twist.
frequently asked questions FAQs
Q: Can I use frozen broccoli?
A: Yes! Just thaw it slightly and stir-fry directly — it works perfectly fine.
Q: How do I make the tofu extra crispy?
A: Coat it lightly with cornstarch before frying; it creates a beautiful crisp crust.
Q: Can I make it ahead of time?
A: Yes, store in the fridge for up to 2 days. Reheat gently in a pan or microwave.
Nutrition information
Calories: 380 kcal
Protein: 20 g
Fat: 18 g
Carbs: 35 g
Fiber: 5 g
Sugars: 6 g