Indole-Rich Stir-Fry with Tofu and Cruciferous Veggies

Serves 2

Ingredients

• 200 g firm organic tofu (cubed)
• 1 cup broccoli florets
• 1 cup Brussels sprouts, halved
• 1 cup kale or bok choy, chopped
• 1 small carrot, julienned
• 1/2 red bell pepper, sliced
• 1 small onion, sliced
• 2 cloves garlic, minced
• 1-inch piece ginger, grated
• 2 tbsp sesame oil or avocado oil
• 2 tbsp tamari or coconut aminos
• 1 tbsp rice vinegar
• 1 tsp chili flakes 
• 1 tsp sesame seeds for garnish
• 1 tsp fresh lemon juice

Optional: Cooked quinoa, buckwheat soba, or brown rice as a base

Instructions

1. Prepare tofu: Press tofu to remove excess water, then cut into cubes.
2. Cook tofu: Heat 1 tbsp oil in a pan over medium heat. Fry tofu until golden and slightly crispy. Remove and set aside.
3. Sauté aromatics: In the same pan, add remaining oil, garlic, ginger, and onion. Sauté 2 minutes until fragrant.
4. Add cruciferous veggies: Toss in broccoli and Brussels sprouts first, sauté 4–5 minutes. Add kale/bok choy, carrot, and bell pepper. Cook another 3–4 minutes until tender-crisp.
5. Season: Add tamari, rice vinegar, and chili flakes. Toss well.
6. Combine: Return tofu to the pan, gently mix, heat through 1–2 minutes.
7. Finish: Sprinkle with sesame seeds and a squeeze of lemon juice. Serve hot over quinoa, soba, or rice.

Nutritional Information

• Calories: 206 kcal
• Protein: 12 g
• Fat: 9 g
• Carbohydrates: 21 g
• Fiber: 8 g
• Indole-rich cruciferous content: 200 g per serving 
• Vitamin highlights: A, C, K, folate, carotenoids, and antioxidants

Notes: 

This nutrient-rich stir-fry features cruciferous vegetables like broccoli, brussel sprouts, and kale or bok choy, which provide a gentle yet potent dose of indole-3-carbinol to support natural liver detoxification and promote balanced hormone metabolism. Mixed with bell peppers and carrots bring a wealth of carotenoids and vitamin C, offering antioxidant protection. A subtle drizzle of sesame or avocado oil enriches the dish with anti-inflammatory healthy fats.