Confession time: when I first started cooking for myself, tofu felt intimidating. Would it taste like cardboard? Would it fall apart? Spoiler: it’s actually a weeknight superhero — cheap, fast, and brilliant at soaking up flavour. And as it turns out, tofu is a quiet MVP for skin health too.
This recipe is part of our Healthy Skin = Collagen Support series here on Plan4One. Each dish is built to help your skin stay firm, bright, and resilient by feeding your body the nutrients it needs to make collagen and protect it from damage. This stir-fry ticks both boxes in under 20 minutes.
Why this recipe helps collagen & skin
- Tofu: Plant protein + isoflavones, which may help preserve collagen and skin elasticity, particularly after 40.
- Capsicum & broccoli: Vitamin C powerhouses — the cofactor your body absolutely requires to make collagen.
- Sesame (seeds or oil): Delivers copper, another collagen-building mineral.
- Soy sauce + ginger + garlic: Flavour-packed, anti-inflammatory extras that make you forget you’re eating “healthy.”
Together, these make a colourful, collagen-friendly dinner that’s just as satisfying as takeaway — without the mystery oils.
Ingredients (Serves 1)
- 150 g firm tofu, cubed
- ½ red capsicum, sliced
- 1 small head broccoli (or ~1 cup florets)
- 1 clove garlic, minced
- 1 tsp fresh ginger, grated
- 1 tbsp low-sodium soy sauce
- 1 tsp sesame oil (or olive oil + sprinkle sesame seeds)
- ½ tsp honey (optional)
- Juice of ½ lime
- ½ cup cooked brown rice (optional, for serving)
Steps
- Pat dry tofu with paper towel, then cut into cubes.
- Heat sesame oil in a non-stick pan. Add tofu cubes and cook until golden on most sides (about 5–6 minutes).
- Toss in garlic, ginger, capsicum, and broccoli. Stir-fry for 3–4 minutes until vegetables are just tender-crisp.
- Add soy sauce and honey (if using). Toss well, then finish with a squeeze of lime.
- Serve as-is, or spoon over warm brown rice if you want extra staying power.
Nutrition per serve (approx., without rice)
- Calories: ~280 kcal
- Protein: 20 g
- Fat: 15 g (healthy unsaturated fats)
- Carbohydrates: 15 g
- Fibre: 6 g
- Vitamin C: ~110 mg (well above daily needs)
- Copper: ~0.3 mg (about 30% of daily needs)
(Add ½ cup cooked brown rice = +110 kcal, +3 g protein, +1.5 g fibre.)
Reheating & Storage Tips
- Best eaten hot from the pan, but leftovers keep 2 days in the fridge in an airtight container.
- Reheat in the microwave for 1–2 minutes, adding a splash of water or soy sauce to prevent drying out.
- You can also eat it cold as a “Buddha bowl” topper with extra salad greens.
Cost-per-serve (Australia, 2025 supermarket average)
- Tofu block (150 g from $3.50/300 g pack): ~$1.75
- Capsicum (½ from $6/kg): ~$1.00
- Broccoli (1 small head at $4/kg): ~$1.00
- Garlic + ginger + lime + soy sauce + sesame oil: ~$0.80
- Brown rice (optional ½ cup cooked): ~$0.40
≈ $4.55 per serve (or ~$4.95 with rice). Cheaper than Uber Eats, faster than waiting for delivery.
SEO-friendly takeaways
This recipe ties neatly into:
- Healthy skin recipes
- Collagen foods
- Solo cooking
- Cooking for one
- Winter skin nutrition (lots of vitamin C + plant protein for skin resilience).
Final bite
A stir-fry that loves your skin as much as your tastebuds — colourful veg, silky tofu, and a gingery punch. It’s easy, vibrant, and ticks the “collagen support” box without fuss.
👉 Give this recipe a whirl, and if you do, leave a comment or share it with someone who still thinks tofu is boring. (We’ll convert them together.)
