You know the drill, had a busy day and then you also have to figure out what you want to eat. And preferably also something that is on the table within 20 minutes. Did you know that with broccoli woks you can have a healthy and delicious meal on the table in no time? You’re seriously no longer than 25 minutes! If you don’t like broccoli very much, you can also replace it with cauliflower.
Quick and easy recipe
Woking broccoli with soy sauce is also a very smart action because by wokking it (if you prefer it a little softer then steaming the broccoli first is also an idea), not as many nutrients are lost as when you cook broccoli.
You can also add a variety of other vegetables like zucchini or eggplant while wokking your broccoli (just cut them into very small wedges otherwise you’ll keep tasting that rubber texture). It is also nice to add some unsalted cashews to it!
So stir-fried vegetables are actually always nice, in Thailand I ate it almost every day, only there they added a little more oil which I didn’t always like or if you’re not careful a dash of fish sauce. In your own kitchen, fortunately, you won’t be bothered by this.
Healthy green boy
Did you know that this green rascal is also very low in carbs and high in protein? Per 100 grams, you have only 2g of carbohydrates and 3.3g of protein. If you combine this dish with tempeh (19 grams per 100g) or tofu (8g per 100g) with a handful of cashews unsalted (5.3g) and you weigh 70 kilos you are already well on your way to your daily protein intake of 56 grams*.
I personally am super fan of tempeh, when you go to stir-fry your broccoli with this amazing protein bomb I definitely recommend you do the same, if you like it too. You can buy them ready-made I think at the AH. But, of course, you can make your own. Don’t know how to cook tempeh deliciously? Then read recipe of tempeh cubes with lime.
In general, vegetable woks with soy sauce is my favorite to-go recipe when I don’t have time for extended cooking sessions but still want to put something healthy on the table quickly. Are you really short on time? Then buy a pre-cut vegetable pack such as the Thai or Japanese wok mix.
Enjoy your meal!
*Source: nutrition center
💡 More easy quick recipes? Then check out the vegan curries recipe page
Broccoli wok with spicy tofu
Ingredients
- 1 onion
- 2 – 3 cloves garlic I like garlic, nice and plentiful
- 3 cm ginger
- 1 container of organic tofu stir-fry strips spicy AH
- 1 red bell pepper
- 500 g broccoli
- 1 carrot
- Pair sprouts of soy sauce
- 1 tsp sambal
- 1 half lime
- 2 fresh lime leaves can you buy frozen at the toko
- Hand cashews
- fresh cilantro
- unpolished rice
Preparation
- Prepare the brown rice as directed on the package. Keep to a maximum of 75 grams per person.
- Chop the onion or cut into thin rings and finely chop the garlic. Next, peel the ginger and carrot. You may finely chop the ginger, but for the carrot, it is nice to opt for cubes or small rounds.
- Cut the broccoli florets as large as you like. I personally like to steam, so set up a pan of water ahead of time so it is ready to steam your broccoli florets as soon as you cut them. Cooking is also possible, no problem. You can also eat the stems of the florets. I never used to like those, but now I almost really eat the whole broccoli (ok ok, I’ll leave the hard stalk for what it is). Steam or boil the broccoli no longer than 5 minutes and immediately quench with cold water!
- During the five minutes the broccoli is cooking or steaming, cut the bell bell pepper into short strips. Next, put a wok on the fire and let the oil heat up for a while. Don’t forget to drain the broccoli or remove it from the steamer!
- Sauté the onion along with the garlic, ginger and carrot. After 5 minutes, add the tofu strips and bell bell pepper and sauté together for another 2 minutes. Then add the broccoli plus the lime leaves and pour a few shoots of soy sauce into the vegetable mixture. Start with 3 dashes and taste each time to see if it’s not getting too salty for your taste. Stir-fry together for another 3 minutes.
- Do you like even more spice? Then add the sambal now and mix well with the vegetables. Finally, squeeze half the lime over the vegetables.
- Serve your broccoli wok along with the brown rice, chopped cilantro and handful of cashews.
- Enjoy your meal!
