Herbed Fennel, C cucumber, and Sprouting Broccoli Stir-Fry with Ginger-Garlic Tofu
Light, crisp stir-fry featuring fennel, Japanese cucumbers, and sprouting broccoli tossed with ginger-garlic tofu. Bright herbs brighten the plate and sesame adds a toasty finish, delivering a quick, balanced lunch or dinner with vibrant crunch.
- Prep Time: 15 min
- Cook Time: 10 min
Servings:
2 servings
(originally 4 servings)Ingredients(scaled)
- 7 oz extra-firm tofu, pressed and cubed
- ½ tablespoon sesame oil
- ½ medium fennel bulb, finely sliced
- 1 Japanese cucumbers, sliced on bias
- 1 cups sprouting broccoli florets
- 1 ½ cloves garlic, minced
- ½ tablespoon grated fresh ginger
- 1 tablespoons soy sauce
- ½ tablespoon rice vinegar
- ½ teaspoon honey or maple syrup
- ½ tablespoon chopped fresh dill
- ½ tablespoon chopped fresh mint
- ½ teaspoon cornstarch dissolved in 2 tablespoons water
- ½ Salt and black pepper to taste
- ½ Cooked jasmine rice or quinoa, to serve
Instructions
- Pan-fry tofu in sesame oil until golden, 3–4 min per side; set aside.
- Stir-fry fennel 2–3 min until lightly softened; add broccoli and cucumber, cook 2 min.
- Add garlic and ginger; cook 1 min until fragrant with a hint of sizzle.
- Return tofu, stir in soy, vinegar, honey; simmer 2 min; thicken with cornstarch slurry.
- Finish with dill and mint; season with salt/pepper and serve over rice.
Chef’s Pro Tips
- Press tofu well to keep it crispy.
- Add a splash of citrus at finish for brightness.
Serving Suggestions
Serve with hot jasmine rice and a side of steamed edamame for a complete plate.
Storage Instructions
Store leftovers in an airtight container for up to 3 days in the fridge; reheat gently to avoid sogginess.
Nutritional Estimates
Per serving · 2 servings total
| fat | 12 |
|---|---|
| carbs | 33 |
| calories | 290 |
| protein | 16 |
| fiber | 5 |
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