basalfitstage
Recipe

Tofu & broccoli stir-fry

Crisp tofu and broccoli in a glossy garlic-ginger sauce over brown rice. A vegan dinner with plenty of protein.

Total time
45 min
Servings
4
Calories
525
Protein
27 g
Protein
27 g 19%
Carbs
67 g 49%
Fat
19 g 32%
I ate this: log it to today
  • Vegetarian
  • Vegan
  • Pescatarian
  • Dairy-free
  • Egg-free
  • Nut-free
  • No pork or alcohol

Ingredients

4 servings
  • 250 gbrown rice
  • 400 gtofu, firm, pressed and cubed
  • 1 tbspcornstarch
  • 2 tbspvegetable oil
  • 400 gbroccoli, cut into florets
  • 150 gred bell pepper, sliced
  • 3 clovesgarlic, minced
  • 15 gginger, grated
  • 3 tbspsoy sauce
  • 1 tbspmaple syrup
  • 80 mlwater
  • 1 tbspsesame seeds

Steps

  1. Cook the rice in 550 ml of salted water, covered, for 25 to 30 minutes.
  2. Toss the tofu with half the cornstarch. Heat half the oil in a large pan over medium-high heat and fry the tofu for 8 to 10 minutes until golden. Take it out.
  3. Add the rest of the oil, the broccoli and pepper and stir-fry for 4 minutes. Add the garlic and ginger and stir for 1 minute.
  4. Whisk the soy sauce, maple syrup, water and remaining cornstarch, pour into the pan and stir until glossy and thick.
  5. Return the tofu, toss and serve over the rice with sesame seeds.

What a serving gives you

High in Protein (54% DV), Dietary fiber (30% DV), Calcium (60% DV), Iron (27% DV), Magnesium (42% DV), Phosphorus (40% DV), Zinc (35% DV), Copper (82% DV), Manganese (156% DV), Selenium (58% DV), Vitamin C (154% DV), Vitamin E (≥20% DV), Vitamin K (≥91% DV), Thiamin (B1) (51% DV), Riboflavin (B2) (31% DV), Niacin (B3) (37% DV), Pantothenic acid (B5) (31% DV), Vitamin B6 (44% DV), Folate (32% DV)

Low in cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories525 kcal148 kcal
Protein26.8 g7.56 g54%
Carbohydrate67 g18.9 g24%
Dietary fiber8.44 g2.38 g30%
Total sugars≥6.85 g≥1.93 g
Added sugars≥3.02 g≥0.853 g≥6%
Starch≥45.3 g≥12.8 g
Water236 g66.6 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat19.4 g5.49 g25%
Saturated fat2.46 g0.694 g12%
Trans fat≥0.028 g≥0.008 g
Monounsaturated fat7.49 g2.11 g
Polyunsaturated fat8.22 g2.32 g
Omega-3 ALA≥0.66 g≥0.186 g
Omega-3 EPA≥0 g≥0 g
Omega-3 DHA≥0 g≥0 g
Cholesterol0 mg0 mg0%
Minerals (10)
NutrientServing100 g% DV
Calcium775 mg219 mg60%
Iron4.93 mg1.39 mg27%
Magnesium176 mg49.8 mg42%
Phosphorus499 mg141 mg40%
Potassium886 mg250 mg19%
Sodium713 mg201 mg31%
Zinc3.8 mg1.07 mg35%
Copper0.738 mg0.208 mg82%
Manganese3.59 mg1.01 mg156%
Selenium31.9 mcg9 mcg58%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A≥89.9 mcg≥25.4 mcg≥10%
Vitamin C138 mg39 mg154%
Vitamin D0 mcg0 mcg0%
Vitamin E≥2.99 mg≥0.843 mg≥20%
Vitamin K≥109 mcg≥30.7 mcg≥91%
Thiamin (B1)0.618 mg0.174 mg51%
Riboflavin (B2)0.403 mg0.114 mg31%
Niacin (B3)5.86 mg1.65 mg37%
Pantothenic acid (B5)1.55 mg0.438 mg31%
Vitamin B60.744 mg0.21 mg44%
Folate128 mcg36.1 mcg32%
Vitamin B120 mcg0 mcg0%
Choline≥38.7 mg≥10.9 mg≥7%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.358 g≥0.101 g
Threonine≥1.12 g≥0.317 g
Isoleucine≥1.21 g≥0.341 g
Leucine≥2.05 g≥0.579 g
Lysine≥1.29 g≥0.364 g
Methionine≥0.39 g≥0.11 g
Cystine≥0.176 g≥0.05 g
Phenylalanine≥1.3 g≥0.366 g
Tyrosine≥0.989 g≥0.279 g
Valine≥1.37 g≥0.387 g
Arginine≥2.08 g≥0.587 g
Histidine≥0.659 g≥0.186 g
Alanine≥1.24 g≥0.349 g
Aspartic acid≥3.07 g≥0.868 g
Glutamic acid≥5.22 g≥1.47 g
Glycine≥1.15 g≥0.324 g
Proline≥1.52 g≥0.428 g
Serine≥1.49 g≥0.419 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g