Go Back Email Link
–+ servings
No ratings yet
Asian

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.
30-Day Indian Vegetarian Weight Loss Meal Plan
Explore Meal Plans

Recipe Time & More

Prep10 minutes
Cook10 minutes
Total20 minutes
Calories271 kcal
Serves2
Served AsDinner
Recipe TasteMildSavoury

Ingredients
 

Start Focussed Cooking Mode →

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.
[yarpp]
Explore Recipes by Tags omega 3 dinner recipepcos dinner recipetofu broccoli recipe

Please appreciate the author by voting!

No ratings yet

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