Let’s be honest — tofu doesn’t always get the love it deserves. But pan-fried and paired with tender-crisp broccoli in a gingery soy glaze? Suddenly it’s giving main character energy. This stir-fry is quick, flavourful, and just the thing when you want something hot, healthy, and not out of a box.
And the best part? It comes together in less time than it takes to scroll past five identical reels on how to fold a fitted sheet.
❤️ Why You’ll Love It
- Plant-based and protein-packed — great for meatless Mondays or every day
- Ready in 10–15 minutes — faster than delivery, and cheaper too
- Minimal ingredients, max flavour — pantry staples do all the heavy lifting
- No leftovers to haunt your fridge — made for solo diners, no extra maths required
🛒 What You’ll Need (Serves 1)
- 100g firm tofu (pressed and cubed)
- 1 cup broccoli florets
- 1 tsp olive oil (or sesame oil for extra flavour)
- 1 tbsp soy sauce
- ½ tsp fresh grated ginger (or a pinch of ground ginger)
Optional but excellent:
- A clove of garlic, minced
- A sprinkle of sesame seeds
- A splash of rice vinegar or lemon juice for brightness
- Chilli flakes or sriracha for heat
- Cooked rice or noodles to serve it on
🔥 How to Make It
- Prep your tofu
If you haven’t already, press it briefly between paper towels to remove excess moisture. Then cube it into bite-sized pieces. - Heat your pan
Add olive oil to a non-stick frying pan over medium-high heat. Once hot, add the tofu and let it crisp up — about 2–3 minutes per side until golden. - Add the broccoli
Toss in the broccoli florets and stir-fry for 2–3 minutes. Add a splash of water if things are looking dry — it’ll help steam the broccoli a little. - Add sauce
Drizzle in the soy sauce and ginger (and garlic if using), then toss everything together until well coated and the broccoli is just tender. - Plate it up
Serve as-is for a low-carb option, or spoon it over rice or noodles if you’re feeling hungrier. Sprinkle sesame seeds on top if you’re fancy.
💡 Healthy Hacks & Handy Tips
- Crispier tofu? Coat it lightly in cornflour before frying. Game-changer.
- Need a carb boost? Microwaveable brown rice or rice noodles make this a fuller meal.
- Extra veg? Bell peppers, snow peas, or carrot ribbons all stir-fry beautifully.
- Time-saver: Use pre-cut broccoli or frozen florets (no judgement here).
🧠 Nutrition Notes
This stir-fry is small but mighty, serving up:
- ✅ Plant-based protein from tofu to keep you full and fuelled
- ✅ Fibre, vitamin C, and iron from the broccoli
- ✅ Low sugar, low fuss, and totally customisable
Perfect for those trying to sneak more veg into the day without giving up taste (or time).
💬 Final Thoughts
Tofu & Broccoli Stir-Fry is the quiet achiever of weeknight meals. No drama, no mess, just a hot, healthy bowl of goodness made for one — and made to impress exactly no one but yourself (which, honestly, is the best reason of all).
👉 Want more quick and tasty recipes that don’t leave you drowning in dishes or leftovers?
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