Tofu & Broccoli Stir-Fry with Toasted Walnuts
20 minutes
3 reads
About Tofu & Broccoli Stir-Fry with Toasted Walnuts
This tofu and broccoli stir-fry topped with toasted walnuts is a low-carb PCOS dinner with omega-3 support for inflammation.It comes together in under 20 minutes and feels light yet protein-rich.
Featured in Our PCOS Meal Plans
Structured plans with organized schedules, grocery lists, nutrition guidance, and printable PDFs.
Recipe Time & More
Prep10 minutes
Cook10 minutes
Total20 minutes
Ingredients
- 300 g Tofu Firm, cubed
- 2 cup Broccoli Small florets
- 1/2 cup Capsicum Strips
- 1 teaspoon Garlic Minced
- 1/2 teaspoon Ginger Minced
- 2 tbsp Walnuts Roughly chopped, toasted
- 1 teaspoon Sesame Oil For finishing
- 1 teaspoon Oil For stir-frying
- 1 teaspoon Light Soy Sauce Low sodium
- 1/4 teaspoon Black Pepper Freshly ground
- 1/4 teaspoon Salt Adjust to taste
Instructions
Prepping
- Toast walnuts on a dry pan for 1-2 minutes until fragrant. Set aside.
- Blanch broccoli in hot water for 1 minute and drain to keep it bright and crisp.
Searing the Tofu
- Heat cooking oil in a wide pan on high heat. Add tofu cubes and sear until lightly golden on most sides. Remove and set aside.
Stir-Frying
- In the same pan, add garlic and ginger. Stir for 30 seconds.
- Add capsicum and blanched broccoli. Stir-fry on high heat for 2-3 minutes.
- Return tofu to the pan. Add soy sauce, black pepper, and salt. Toss for 1 minute.
Finishing
- Turn off heat. Drizzle sesame oil and top with toasted walnuts.
- Serve hot in a bowl.
Recipe Notes
Good To Know
Blanching broccoli briefly keeps it green and crisp instead of dull and soft.Why It Works for PCOS
- Tofu delivers lean plant protein with minimal saturated fat
- Walnuts add omega-3 fats to support inflammation control
- Broccoli is rich in fibre and anti-oxidants
Expert Tips
- Pat tofu dry before searing to get a better crust
- Keep heat high and cook fast so vegetables stay crisp
Serving Suggestion
Eat the stir-fry on its own in a bowl. Avoid pairing with rice or noodles to keep it a low-carb dinner.Related Posts You May Like
Recipe Nutrition
Calories: 271kcalCarbohydrates: 14gProtein: 18gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 10gMonounsaturated Fat: 5gTrans Fat: 0.01gSodium: 786mgPotassium: 415mgFiber: 5gSugar: 4gVitamin A: 1717IUVitamin C: 127mgCalcium: 245mgIron: 3mg
