Zucchini Broccoli Tofu Stir-Fry

This is what I call easy comfort food.  I had half a raw zucchini and half a bunch of raw broccoli I needed to use. I also had some sprouted tofu that had been sitting in my fridge for quite some time. So I decided to pull it all together with some soy sauce, and the three components quickly transformed into a nice Chinese style vegetable stir-fry dish. This meal is very easy on the wallet: $4.50 for 2 servings.

Ingredients (2 servings):

  • 1/2 zucchini
  • 1/2 large bunch broccoli
  • 1 sprouted tofu (or use mushrooms instead)
  • 2 tablespoon low-sodium organic soy sauce
  • 1 tablespoon rice vinegar
  • 1 1/2 tablespoon sugar
  • 1/2 tablespoon potato starch (as a thickener)


  • Make sauce by mixing soy sauce, rice vinegar, and sugar together; set aside.
  • After cutting tofu and vegetables, saute them on medium heat with olive oil for about five minutes. Add soy sauce mixture to the pan and cook vegetables for another minute.
  • In a small dish, add 1/2 a tablespoon of potato starch with 2 tablespoons of water and mix well. Add the starch mixture to the pan and stir the mixture with the vegetables very quickly (it thickens very fast) for about 30 seconds.
  • Serve with rice and barley.

I have to add that I grew up eating a lot of tofu – it’s always incorporated into my favorite Korean hot stews. But then I started reading reports a year ago that tofu may mimic estrogen and that eating too much could be a concern. That worried me. I’ve read too many conflicting reports on this issue, so until I find a straight answer, I don’t intend to give up a food very closely tied with mom’s home cooking, but I’ve gone from eating tofu several times a week to maybe twice a month. If anyone has further information on this tofu debate, please let me know. Oh, and if you’re wondering what sprouted tofu is, read here.

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