Anti-Inflammatory Tofu and Broccoli Stir-Fry

Introduction

Looking for a dinner that’s both incredibly flavorful and supports your well-being? This Anti-Inflammatory Tofu and Broccoli Stir-Fry harnesses vibrant spices, nutrient-dense vegetables, and hearty tofu for a meal that leaves you satisfied and nourished. It’s a recipe you can count on for a quick weeknight supper or as a healthy addition to your meal prep routine—with the bonus of anti-inflammatory benefits thanks to turmeric, ginger, garlic, and cruciferous vegetables.

The Benefits of Anti-Inflammatory Stir-Fries

This recipe stands out for its combination of wholesome broccoli and protein-rich tofu, along with an energizing anti-inflammatory blend of turmeric, ginger, and garlic. The result? A delicious, golden stir-fry that helps soothe your system while delivering restaurant-quality flavor in less than 30 minutes.

Building Big Flavor with Anti-Inflammatory Ingredients

Elevate the flavor and health benefits of your stir-fry by using fresh aromatics whenever possible. Sautéing ginger and garlic right before adding the tofu ensures their natural oils infuse the dish, while adding turmeric gives the meal a beautiful golden hue and additional anti-inflammatory power. A splash of coconut aminos or low-sodium soy sauce keeps sodium in check without sacrificing taste.

Perfect Stir-Fry Texture

For the best texture, gently press your tofu ahead of time to remove excess water, then pan-sear until each cube is crisp and golden. This step is key to achieving that restaurant-worthy bite. Broccoli florets should be lightly steamed or quickly sautéed to retain their crunch while staying beautifully green and nutrient-packed.

Creative Serving Suggestions

Serve your Anti-Inflammatory Tofu and Broccoli Stir-Fry over a bowl of fluffy brown rice, nutty quinoa, or cauliflower rice for an added dose of veggies. Garnish with sliced scallions, fresh cilantro, or toasted sesame seeds for an extra layer of flavor and visual appeal. A squeeze of fresh lime or a sprinkle of crushed red pepper flakes gives it a final zing.

Nutritional Information and Serving Size

This recipe yields approximately 4 generous servings. Each serving contains around 250–300 calories, with high protein, fiber, and an abundance of antioxidants from the turmeric, ginger, and broccoli. It’s a plant-powered dish that perfectly balances flavor and nourishment.

Anti-Inflammatory Tofu and Broccoli Stir-Fry (Recap)

This easy, flavorful stir-fry is a weeknight hero—super simple to prepare and packed with powerful ingredients that bring both deliciousness and anti-inflammatory benefits to your table.

💡Meal Planning Tip: Save this recipe to automatically generate an organized shopping list with all ingredients sorted by store section—perfect for efficient grocery trips and healthy meal planning.

Instructions

1. Press the tofu for at least 15 minutes to remove excess moisture, then cut into 1-inch cubes.
2. Heat 1 tablespoon oil in a large skillet or wok over medium-high heat. Add the cubed tofu in a single layer. Sear for 3–4 minutes per side, until golden and crisp. Remove from skillet and set aside.
3. Add the remaining oil to the pan. Sauté garlic and ginger for 1 minute, until fragrant.
4. Add broccoli florets and a splash of water (2–3 tablespoons). Stir-fry for 3–4 minutes, until just tender and bright green.
5. Return tofu to the skillet. Sprinkle with turmeric, black pepper, and (if using) crushed red pepper flakes. Drizzle with coconut aminos or soy sauce and toss to combine, cooking 2 more minutes.
6. Remove from heat. Squeeze in lime juice and toss. Taste and adjust seasoning as desired.
7. Serve hot, topped with sliced scallion, optional cilantro, and sesame seeds.

Weekly Meal Planning

This stir-fry is ideal for meal prep and weekly planning—it keeps well in the fridge for up to 4 days and can be enjoyed with different grains or veggies throughout the week. Save and schedule this recipe to line up your dinners, and let CookifyAI do the shopping list work for you!

Planning Benefits:

– Consolidates grocery list ingredients for the week
– Organizes your shopping list by store section for speed and efficiency
– Easily tracks what’s needed for tofu stir-fries and more, so you never buy duplicates
– Helps reduce food waste and make plant-based meal prep easy

Pro tip: When scheduling this recipe alongside other dinners, plan your menu so shared ingredients (like broccoli or ginger) are bought just once and used efficiently all week long.

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes