Category: Dinner | Low GI | 20 Minutes
Looking for a dinner that’s quick, nutritious, and packed with flavour? This Tofu & Broccoli Ginger Stir-Fry is a one-pan wonder that hits all the right notes. Crisp-tender broccoli, sweet capsicum, and punchy ginger-garlic sauce coat cubes of protein-rich tofu, served over low-GI brown rice. It’s a solo-friendly, healthy dinner that feels restaurant-quality without the takeout price tag or extra washing up.
Nutrient Spotlight
- Tofu – Plant-based protein with isoflavones for heart and bone health.
- Broccoli – Low GI, high in fibre, vitamin C, and antioxidants.
- Capsicum – Adds colour, crunch, and extra vitamin C.
- Ginger & garlic – Anti-inflammatory compounds that support digestion.
- Brown rice – Low-GI carbohydrate to provide slow-release energy and satiety.
Ingredients (Single Serve)
- 100g firm tofu, cubed
- 1 tsp olive oil or sesame oil
- 1 cup broccoli florets
- ½ small red capsicum, sliced
- 1 tsp fresh ginger, grated
- 1 small garlic clove, minced
- 1 tsp tamari (or low-sodium soy sauce)
- ½ cup cooked brown rice (pre-cooked or freshly cooked)
- Optional: sesame seeds or spring onion for garnish
Method
- Prepare ingredients – Cube the tofu, slice capsicum, and cut broccoli into bite-sized florets.
- Cook tofu – Heat oil in a non-stick frying pan or wok over medium heat. Add tofu cubes and lightly brown on all sides, about 4–5 minutes. Remove and set aside.
- Stir-fry veggies – In the same pan, add ginger and garlic for 30 seconds until fragrant. Add broccoli and capsicum, stirring frequently for 3–4 minutes until crisp-tender.
- Combine and season – Return the tofu to the pan. Drizzle tamari over everything and toss gently for 1–2 minutes to coat evenly.
- Serve – Plate stir-fry over ½ cup cooked brown rice. Garnish with sesame seeds or chopped spring onion if desired.
Low GI Notes
- Brown rice is a slow-release carbohydrate that keeps blood sugar steady.
- Tofu provides protein and healthy plant-based fats, which further stabilise glucose levels.
- The combination of high-fibre vegetables and protein ensures this meal is satisfying and low GI.
Storage & Reheating
- Fridge: Store stir-fry and rice separately in airtight containers for up to 2 days.
- Reheat: Microwave for 1–2 minutes, stirring halfway, or reheat gently in a pan over medium heat.
- Meal prep tip: Cook extra brown rice at the start of the week and portion for multiple dinners.
Swaps & Variations
- Swap broccoli for bok choy, green beans, or zucchini.
- Use tempeh or chicken if you prefer a different protein.
- Add a splash of lemon juice or a sprinkle of chilli flakes for an extra flavour kick.
Need a fuss-free, low-GI dinner that’s ready in 20 minutes? This tofu stir-fry is perfect for solo cooks. Give it a try, and share your twist in the comments. Don’t forget to explore the rest of the 7-Day Low GI Meal Plan for more quick, healthy dinners!
