Spicy Tofu & Broccoli Stir-fry with Edamame
30 min1 serving480 kcal
A balanced dinner recipe with clear preparation steps and practical nutrition values.
480kcal
Calorie balance
Macros per serving
Estimated calorie contribution from protein, carbohydrates and fats.
Protein31 g · 33% kcal
Carbohydrates30 g · 32% kcal
Fats15 g · 35% kcal
Ingredients
Extra-firm Tofu, pressed and cubed200g
Broccoli florets150g
Shelled Edamame (frozen or fresh)100g
Garlic, minced2 cloves
Ginger, grated1 tsp
Tamari (gluten-free soy sauce)2 tbsp
Sriracha (or other chili sauce, adjust to taste)1 tsp
Sesame oil (for cooking)1 tsp
Method
- 1
Heat sesame oil in a wok or large skillet over medium-high heat.
- 2
Add tofu cubes and stir-fry until golden brown on all sides. Remove from skillet and set aside.
- 3
Add broccoli florets to the skillet and stir-fry for 3-4 minutes until tender-crisp.
- 4
Add minced garlic and grated ginger, stir-fry for 30 seconds until fragrant.
- 5
Add shelled edamame and stir-fry for another 2 minutes.
- 6
Return the tofu to the skillet. Add tamari and sriracha, tossing to coat everything evenly.
- 7
Cook for 1-2 minutes more until heated through.
At a glance
Nutrition per serving
Calories480kcal
Protein31g
Carbs30g
Fats15g
Ingredient detail
Nutrition per 100 g
Reference values for the main ingredients used in this recipe.
| Ingredient | kcal | Protein | Carbs | Fats |
|---|---|---|---|---|
| Extra-firm Tofu | 76 | 8 g | 2 g | 5 g |
| Broccoli florets | 34 | 3 g | 6 g | 0.4 g |
| Shelled Edamame | 122 | 11 g | 9 g | 5 g |
| Garlic | 149 | 6.4 g | 33 g | 0.5 g |
| Ginger | 80 | 1.8 g | 18 g | 0.8 g |
| Tamari | 50 | 8 g | 4 g | 0 g |
| Sriracha | 30 | 1 g | 6 g | 0 g |
| Sesame oil | 884 | 0 g | 0 g | 100 g |
