Broccoli Slaw Stirfry with Tofu

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
32%
Broccoli Slaw Stirfry with Tofu
20 min.
3
154kcal

Suggestions


Are you looking for a quick, delicious, and nutritious meal that caters to a variety of dietary preferences? Look no further than this vibrant Broccoli Slaw Stirfry with Tofu! In just 20 minutes, you can whip up a satisfying dish that is not only vegetarian and vegan but also gluten-free and dairy-free, making it perfect for anyone seeking a wholesome meal.

This stirfry is a delightful medley of flavors and textures, featuring crispy broccoli slaw, tender tofu, and a colorful array of vegetables. The combination of garlic, onion, and red bell pepper adds a savory depth, while a hint of red pepper flakes brings just the right amount of heat. The tofu, marinated in a flavorful blend of rice wine and soy sauce, becomes beautifully golden and adds a protein-packed punch to the dish.

Whether you're preparing a quick lunch, a main course for dinner, or a satisfying meal for a gathering, this Broccoli Slaw Stirfry is sure to impress. With its low calorie count of just 154 kcal per serving, you can indulge without the guilt. Plus, the vibrant colors and fresh ingredients make it a feast for the eyes as well as the palate. So grab your wok and get ready to enjoy a deliciously healthy meal that’s as easy to make as it is to savor!

Ingredients

  • 12 ounce broccoli slaw 
  • 14 ounces extra tofu cut into small cubes
  • cloves garlic 
  • medium onion 
  • 0.5  bell pepper red
  • 0.1 teaspoon pepper red to taste (or )
  • 0.3 cup apple juice dry for non-alcoholic substitute, try 3 tablespoons apple juice and 1 tablespoon vinegar (may substitute pale sherry, vermouth, white wine or cider; )
  • 0.5 teaspoon sesame oil 
  • tablespoons soya sauce 
  • tablespoon soya sauce to taste
  • tablespoons water 

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Combine the tofu, sliced garlic, rice wine, and 2 tablespoons soy sauce in a gallon-sized ziplock bag. Seal bag and turn gently to coat the tofu with the marinade. (You can also do this in a large bowl, carefully stirring the tofu to coat.) Set aside as you chop the vegetables and heat the skillet. Begin heating a large, non-stick skillet or wok over medium-high heat (make sure you have a lid for this pan nearby). While the pan is heating, remove the root and stem ends from the onion, cut it in half top to bottom, and cut each half into thin vertical slices. Slice the bell pepper thinly, and mince the garlic and ginger. When the pan is hot, drain the tofu, keeping the marinade in a large bowl.
  2. Place the tofu in the skillet and cook, turning every minute or so, until it’s beginning to brown on most sides, about 6 minutes.
  3. Transfer the tofu to the large bowl with the marinade, stir gently, and cover with a plate.
  4. Add the onion to the hot pan and cook for about 2 minutes.
  5. Add the bell pepper, garlic, ginger, and pepper flakes and cook for another minute.
  6. Add the broccoli slaw and two tablespoons of water and cover quickly. Steam for 2-3 minutes or until slaw is slightly tender but still crisp.
  7. Add the tofu and marinade to the skillet along with the sesame oil and additional soy sauce, and stir well.
  8. Heat for just a minute or two and serve immediately.

Nutrition Facts

Calories154kcal
Protein38.13%
Fat20.29%
Carbs41.58%

Properties

Glycemic Index
53.25
Glycemic Load
2.26
Inflammation Score
-9
Nutrition Score
16.292173903921%

Flavonoids

Catechin
0.26mg
Epicatechin
0.97mg
Luteolin
0.13mg
Isorhamnetin
1.84mg
Kaempferol
0.25mg
Myricetin
0.05mg
Quercetin
7.64mg

Nutrients percent of daily need

Calories:153.75kcal
7.69%
Fat:3.74g
5.75%
Saturated Fat:0.59g
3.69%
Carbohydrates:17.25g
5.75%
Net Carbohydrates:15.82g
5.75%
Sugar:6.02g
6.69%
Cholesterol:0mg
0%
Sodium:1124.74mg
48.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.82g
31.64%
Vitamin C:134.6mg
163.15%
Phosphorus:251.09mg
25.11%
Folate:99.93µg
24.98%
Manganese:0.47mg
23.46%
Vitamin A:1100.4IU
22.01%
Potassium:736.34mg
21.04%
Magnesium:79.07mg
19.77%
Copper:0.37mg
18.42%
Vitamin B6:0.36mg
18.14%
Iron:3.24mg
17.98%
Vitamin B1:0.22mg
15%
Vitamin B2:0.24mg
14.15%
Calcium:114.71mg
11.47%
Vitamin B3:2.02mg
10.11%
Zinc:1.47mg
9.79%
Vitamin B5:0.81mg
8.05%
Selenium:4.07µg
5.82%
Fiber:1.43g
5.71%
Vitamin E:0.37mg
2.44%
Vitamin K:1.33µg
1.27%