Eat Well Recipe: Tofu and Broccoli Stir-fry with Cashews

 

Tofu and Broccoli Stir-fry with Cashews

Tofu and Broccoli Stir-fry with Cashews


Ingredients

  • The Stir-Fry: 1 block extra-firm tofu (pressed and cubed), 3 cups broccoli florets, 1 red bell pepper (sliced), ⅓ cup raw, unsalted cashews.
  • The Sauce: 2 tbsp low-sodium soy sauce or tamari, 1 tbsp rice vinegar, 1 tsp sesame oil, 1 clove garlic (minced), 1 tsp fresh ginger (grated), 1 tsp cornstarch mixed with 2 tbsp water.
  • Cooking: 1 tsp avocado oil.


Instructions

  1. Sear Tofu: Heat avocado oil in a large skillet or wok over medium-high heat. Add cubed tofu and cook for 6–8 minutes, turning occasionally, until golden on all sides. Remove tofu and set aside.
  2. Cook Veggies: Add the broccoli and bell pepper to the same pan with 2 tablespoons of water. Steam-fry for 3–4 minutes until bright green and tender-crisp.
  3. Combine & Sauce: Return tofu to the pan and toss in the cashews. Whisk the sauce ingredients together, pour over the stir-fry, and toss continuously for 1–2 minutes until the sauce bubbles and thickens. Serve immediately.


Tips for Success & Heart Health


To keep this dish strictly cardioprotective, stick to low-sodium tamari and avoid adding extra salt, which directly helps regulate blood pressure. Tofu is an outstanding heart-healthy option as it provides lean plant protein completely free of cholesterol and saturated fats.

The unsalted cashews bring heart-healthy monounsaturated and polyunsaturated fats, which actively lower LDL ("bad") cholesterol while keeping arteries flexible. Furthermore, broccoli is loaded with soluble fibre and a compound called sulforaphane, an anti-inflammatory powerhouse that protects the linings of your blood vessels. Together, these ingredients lower systemic inflammation and prevent the arterial plaque buildup that causes heart attacks.




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The content published under the "Eat Well" section, including all recipes, tips, nutritional information, and general health commentary, is provided for informational purposes only.

This content is NOT a substitute for professional medical advice, diagnosis, or treatment.

  • Consult Your Healthcare Provider: Always seek the advice of a qualified physician, registered dietitian, or other health professional with any questions you may have regarding a medical condition, diet plan, or before starting any new eating regimen.
  • Individual Needs: Dietary needs, caloric requirements, and carbohydrate tolerances vary greatly from person to person, especially for those managing illnesses like diabetes. Our general recommendations may not be suitable for your specific health situation.
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