How long does it take to make Broccoli Microgreen Stir-Fry with Tofu?
This recipe takes approximately 25 min total.
25 min
· Serves 2
· Updated July 19, 2026
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Broccoli microgreens are best added fresh as a finishing ingredient. A quick and healthy stir-fry featuring crispy tofu and vibrant broccoli microgreens, packed with protein and flavor for a satisfying meal.
This recipe takes approximately 25 min total.
Broccoli microgreens work best as a fresh finishing ingredient, adding color, texture, and a just-cut flavor that stands out right before serving.
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1 block firm tofu, drained and cubed
2 cups broccoli microgreens
1 bell pepper, sliced
2 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
Cooked rice for serving
Heat olive oil in a large pan over medium heat, then add cubed tofu and cook until golden brown on all sides.
Add sliced bell pepper and minced garlic to the pan, stirring for 3-4 minutes until tender.
Pour in soy sauce and sesame oil, mixing well to coat the tofu and vegetables.
Gently fold in broccoli microgreens and cook for an additional 2 minutes, just until wilted.
Serve hot over cooked rice for a delicious, nourishing meal.
Broccoli microgreens are frequently studied among edible microgreens for their phytochemical content, particularly sulforaphane precursors found in the seeds and sprouts of brassica crops. Culinary use focuses on their mild, slightly peppery flavor as a finishing green.
• Brassica microgreens including broccoli have been studied for elevated concentrations of glucosinolates and sulforaphane precursors relative to mature heads.
moderate evidence• Micronutrient levels in broccoli microgreens vary by seed source, growing medium, light exposure, and harvest timing.
strong evidence• Consuming brassica sprouts and microgreens fresh avoids heat-related breakdown of sulforaphane precursor compounds.
limited evidence1. Sulforaphane Bioavailability in Healthy Subjects Fed a Single Serving of Fresh Broccoli Microgreens — Foods, 2023
2. Small Functional Foods: Comparative Phytochemical and Nutritional Analyses of Five Microgreens of the Brassicaceae Family — Foods, 2021
3. Nutritional quality profiles of six microgreens — Scientific Reports, 2025
4. Yield performance, mineral profile, and nitrate content in a selection of seventeen microgreen species — Frontiers in Plant Science, 2023