Broccolette is a delicious, hearty vegetable that’s packed with vitamins and minerals. A cross between broccoli and Chinese kale, it’s subtly sweet and tastes almost like asparagus. If you’ve never tried it before, here’s a perfect introduction to its magic from our co-founder Myra Goodman’s new cookbook, Straight from the Earth.
A stir-fry is an easy, tasty way to add healthy veggies to the menu, and it’s a great option for a Meatless Monday. But you don’t have to wait for Monday — this simple, wholesome dish works any night of the week. The key to success is having all your ingredients prepped and ready to go before you start to cook, and then the dish can come together very quickly.
Teriyaki Tofu Broccolette on Wild Rice
- Prep Time: 30m | Cook Time: 1h (including rice) | Serves 4
- With homemade teriyaki sauce, pan-fried tofu, sautéed red bell pepper, broccolette and hearty wild rice, this stir-fry has it all. This recipe makes extra teriyaki sauce, so you can keep some in your fridge to serve over veggies or rice. From Straight from the Earth: Irresistible Vegan Recipes for Everyone by Myra Goodman & Marea Goodman.
- Wild Rice
- 1 cup wild rice, rinsed
- 1-1/2 teaspoons extra-virgin olive oil
- 1/4 teaspoon salt
- 1/4 teaspoon ground cumin
- Teriyaki Sauce
- 3/4 cup low-sodium soy sauce
- 1/4 cup plus 2 tablespoons (packed) brown sugar
- 2 tablespoons unseasoned rice vinegar
- 1 tablespoon plus 1 teaspoon finely minced, peeled fresh ginger
- 1 tablespoon plus 1 teaspoon finely minced garlic
- 1/8 teaspoon red pepper flakes
- 14 ounces firm tofu, cut into medium dice
- 4 tablespoons high-heat oil, such as safflower
- 1 small yellow onion, cut into small dice
- 1 medium red bell pepper, cut into small dice
- 5 cups medium-diced Earthbound Farm Organic Broccolette
- Sesame seeds, for garnish
- To make the rice: Combine the rice, oil, salt and cumin with 2 cups of water in a medium saucepan. Place the pan over high heat and bring to a boil. Reduce the heat to maintain a simmer and cook, covered, until the rice is tender and there’s no water left in the pot, about 1 hour. If the rice is cooked and there’s still liquid left in the pan, drain the rice.
- Meanwhile, make the teriyaki sauce: Combine the soy sauce, sugar, vinegar, ginger, garlic, red pepper flakes and 1/2 cup water in a small, heavy-bottomed saucepan over medium-high heat. Bring to the start of a boil, and then reduce the heat to low and simmer, uncovered, until the sauce thickens slightly, about 10 minutes. Remove the pan from the heat and let the sauce sit at room temperature while you prepare the remaining ingredients.
- To make the stir-fry: Place the tofu cubes on a clean kitchen towel and let them drain for about 5 minutes. Transfer the tofu to a medium mixing bowl and add 1/2 cup of the teriyaki sauce, stirring to thoroughly coat all surfaces. Marinate the tofu at room temperature for at least 15 minutes. Transfer it to a sieve set over a bowl, and drain; reserve the marinade.
- Add 2 tablespoons of the high-heat oil to a large skillet over medium-high heat. Arrange the tofu in a single layer and cook, flipping it gently, until all sides are crispy and brown, about 5 minutes. Transfer the tofu to the bowl with the reserved marinade. Cover with a plate and set aside at room temperature.
- Return the skillet to the stove over medium-high heat. Add the remaining oil and cook the onion, stirring frequently, until it browns lightly, about 3 minutes. Add the bell pepper and cook until it softens slightly, 3 to 5 minutes. Stir in the broccolette and cook, stirring frequently, until the stems are crisp-tender, about 5 minutes. Add the reserved tofu and its marinade to the skillet and stir to combine. Cook until the mixture is hot, 1 to 2 minutes, adding additional teriyaki sauce to taste.
- Place about 3/4 cup of wild rice on each plate. Top with 1-1/2 cups of the vegetable mixture. Sprinkle with sesame seeds and serve immediately.
Per serving: Calories 470, Fat 22 grams, Cholesterol 0 mg, Sodium 1990 mg, Carbohydrates 57 grams, Fiber 9 grams, Sugars 26 grams, Protein 16 grams.
Percentage Daily Values per serving (based on a 2,000-calorie diet): Vitamin A 25%, Vitamin C 210%, Calcium 120%, Iron 25%.