meal prep weekend | 30 minute crispy tofu & broccoli stir fry
How is everyone? Though a rhetorical question, really – all of us have odd feelings pertaining to our present reality – I myself appreciate being asked regardless. I’ve said of late through VE’s Facebook and Instagram outlets, and here, that I don’t want to veer from normalcy as much as I can help it. We need some semblance of everyday life even if our routines are newer and old habits disrupted. Cooking and feeding ourselves never leaves our list of necessities. So, Meal Prep Weekend continues.
I’m facing several days off work at least, and while I’m blessed to have a job with numerous protections during this hiatus, the bevvy of free time but limited freedom means I might go hogwild with blog content. I hope some of you follow suit and keep up with daily exercise, learn how to prep healthy and sustainable foods (while limiting outings to obtain ingredients) if you don’t already, and gain or maintain a mindfulness practice, whatever that looks like to you. I’ve seen more relaxation on social media than ever, even if our internal worlds boil and blow. More quiet evenings, more board games, more togetherness despite separation. It’s quite assuring that our roots as humans haven’t been yanked completely from the foundation.
This meal is fast, requires little, and satisfies grumbling tummies. Substitute the broccoli for any other vegetable or veggie mix you desire, and the tofu for your protein of choice. I near always feature tofu due to its versatility and my plant-based preferences, but I always invite you to switch things up based on your dietary cravings. Regardless of your final decision, you will have a delectable dish plated in around 30 minutes. Promise.
Please let me know what I can write or photograph to help, practically or emotionally. I operate VE for you, after all, and especially now we need unity, even if virtual.
Find all Meal Prep Weekend posts here!
Ingredients
- 2 blocks firm or extra firm tofu, sliced into thick cubes
- 1/2 cup + 2 tbsp soy sauce, divided
- 1/4 cup sesame oil, divided
- 7 cups broccoli florets
- 2 cups bell peppers, sliced into strips or rings
- 6-8 cloves garlic, minced
- 1/4 cup lightly packed brown sugar
- 2-4 tbsp water or broth
- 2 tbsp corn starch
- cooked brown rice, cilantro, lime juice, sesame seeds, to serve (optional)
Instructions
- Heat 2 tbsp sesame oil in a large skillet over medium high heat. Place tofu cubes into pan with at least 1/4 inch between them – you can do this in batches, too, if the pan isn't large enough. Sear on one side for 3-4 minutes, then flip and cook an additional 3-4 minutes until both sides are crispy and brown. Sprinkle 2 tbsp soy sauce (1 tbsp if doing 2 batches, save the second tbsp for the second batch) and let tofu caramelize for about 2 minutes. Remove from pan and set aside on a plate.
- While tofu cooks, prepare the sauce. Whisk 1/2 cup soy sauce, brown sugar, corn starch, and water or broth in a bowl. Set aside.
- Add 1 of the remaining tbsp of sesame oil into the pan or into a wok if you have one, over high heat. Toss half of the cut veggies and cook until slightly softened but still crunchy. Add half of the garlic (3-4 cloves) and cook an additional 30 seconds until fragrant. Pour half of the sauce over and bring to a brief boil, stirring constantly until sauce thickens and coats the vegetables. Remove from pan and repeat with the remaining veggies.
- To portion: add tofu amount of choice (3-4 squares most likely if you cut them thick) to a container along with about 1 cup of vegetables and 1/2-1 cup of cooked rice, if desired. When serving, garnish with sesame seeds, cilantro, and lime juice as you wish.
