Easy Low Sodium Tofu Broccoli Stir Fry (Garlic Ginger Sauce)
Yield: 4 servings
Tofu Broccoli Stir Fry with Garlic Ginger Sauce (Low Sodium)
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A fast, heart-healthy weeknight stir fry featuring golden, crispy extra-firm tofu and vibrant broccoli florets tossed in a rich, aromatic garlic and ginger glaze. By using low-sodium soy sauce, rice vinegar, and fresh aromatics, this dish delivers bold takeout flavor with a fraction of the sodium.
Prep Time
10 minutes
Cook Time
15 minutes
Total Time
25 minutes
Ingredients
For the Stir Fry:
- 1 block (14 oz / 400g) extra-firm tofu, pressed for 15 minutes and cut into ¾-inch cubes
- 1 tablespoon cornstarch (for dusting tofu)
- 1 ½ tablespoons neutral high-heat oil (such as avocado, canola, or grapeseed oil), divided
- 4 cups (approx. 350g) fresh broccoli florets, cut into bite-sized pieces
- 2 tablespoons water (for steaming broccoli)
- 2 green onions, thinly sliced (for garnish)
- 1 teaspoon toasted sesame seeds (for garnish)
For the Low-Sodium Garlic Ginger Sauce:
- ½ cup low-sodium vegetable broth (or water)
- 2 tablespoons reduced-sodium soy sauce (or low-sodium tamari for gluten-free)
- 1 tablespoon unseasoned rice vinegar
- 1 tablespoon pure maple syrup or honey
- 1 teaspoon toasted sesame oil
- 3 cloves garlic, freshly minced
- 1 tablespoon fresh ginger, grated or minced
- 1 ½ teaspoons cornstarch (for thickening)
- ¼ teaspoon freshly cracked black pepper
- Pinch of red pepper flakes (optional, for heat)
Instructions
- Make the Sauce: In a small bowl or measuring cup, whisk together the low-sodium vegetable broth, reduced-sodium soy sauce, rice vinegar, maple syrup, toasted sesame oil, minced garlic, grated ginger, 1 ½ teaspoons cornstarch, black pepper, and red pepper flakes until the cornstarch dissolves completely. Set aside.
- Crisp the Tofu: Pat the pressed tofu cubes dry with a clean kitchen towel. Toss them gently in a bowl with 1 tablespoon of cornstarch until lightly coated. Heat 1 tablespoon of oil in a large non-stick skillet or wok over medium-high heat. Add the tofu in a single layer and cook for 7–8 minutes, turning occasionally, until golden brown and crispy on most sides. Transfer tofu to a clean plate.
- Cook the Broccoli: Add the remaining ½ tablespoon of oil to the same skillet over medium-high heat. Add the broccoli florets and stir-fry for 2 minutes. Pour in the 2 tablespoons of water, cover the pan with a lid, and steam for 2–3 minutes until the broccoli is bright green and tender-crisp. Remove the lid.
- Combine and Glaze: Return the crispy tofu to the skillet with the broccoli. Give the garlic ginger sauce a quick stir (as cornstarch settles at the bottom) and pour it into the pan. Toss continuously for 1–2 minutes until the sauce bubbles, thickens, and evenly coats the tofu and broccoli.
- Serve: Remove from heat immediately so the broccoli stays crisp. Garnish with sliced green onions and toasted sesame seeds, and serve warm over steamed brown rice, white rice, or cauliflower rice.
Notes
- Lowering Sodium Further: Regular soy sauce contains roughly 900–1,000mg of sodium per tablespoon, while reduced-sodium varieties contain around 500–600mg. To cut sodium even further, reduce the soy sauce to 1 tablespoon and add ½ teaspoon of coconut aminos or a splash of fresh lime juice for brightness.
- Pressing the Tofu: Removing excess moisture is essential so the tofu browns properly and absorbs the garlic ginger sauce instead of steaming in the pan.
- Gluten-Free Option: Swap the reduced-sodium soy sauce for low-sodium tamari or coconut aminos.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over medium heat with a splash of water to loosen the sauce.
Nutrition Information:
Yield:
4Serving Size:
1 ½ cups (approx. 280g)Amount Per Serving: Calories: 311Total Fat: 8gSaturated Fat: 1gUnsaturated Fat: 7gSodium: 606mgCarbohydrates: 54gFiber: 9gSugar: 7gProtein: 10g
