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Bone

Calcium Tofu & Broccoli Sesame Stir-Fry

A quick sesame stir-fry of golden calcium-set tofu, broccoli, and baby bok choy in a light soy-ginger sauce, built to pack plant calcium, vitamin K, and protein into one bone-friendly dinner.

Golden pan-seared tofu cubes tossed with bright green broccoli florets and halved baby bok choy in a glossy sesame sauce, sprinkled with toasted sesame seeds and sliced scallions in a dark skillet.
Prep 20 min Cook 20 min Total 40 min 4 servings

A fast, satisfying weeknight stir-fry that stacks three of the best plant sources of calcium onto one plate. The tofu turns golden and crisp, the greens stay bright, and a glossy sesame-soy sauce ties it all together.

Why it helps

Bone strength depends on more than calcium alone. Calcium-set tofu (made with calcium sulfate) delivers well-absorbed plant calcium plus the protein that forms bone's collagen scaffold, while broccoli and low-oxalate bok choy add vitamin K1 and their own easily absorbed calcium, and sesame seeds contribute a little extra calcium and magnesium. Food supplies the raw materials bones need to stay strong; it supports, but does not replace, treatment for osteoporosis.

Ingredients

  • 14 oz block calcium-set firm tofu (look for "calcium sulfate" on the label), drained
  • 1 Tbsp cornstarch
  • 1 Tbsp neutral oil (avocado or canola)
  • 4 cups broccoli florets (about 1 medium head)
  • 6 oz baby bok choy (about 2-3 small heads), halved lengthwise
  • 3 cloves garlic, minced
  • 1 Tbsp fresh ginger, grated
  • 1 Tbsp toasted sesame oil
  • 3 Tbsp low-sodium soy sauce or tamari
  • 1 Tbsp rice vinegar
  • 1 tsp maple syrup or honey
  • 1/2 cup water or low-sodium vegetable broth
  • 2 Tbsp toasted sesame seeds
  • 2 scallions, thinly sliced
  • 1/4 tsp red pepper flakes (optional)

Instructions

  1. 1Wrap the tofu in a clean towel and set a heavy pan on top for 15 minutes to press out water. Cut into 1-inch cubes and toss gently with the cornstarch until lightly coated.
  2. 2Whisk the sauce: in a small bowl combine the soy sauce, rice vinegar, maple syrup, and water or broth. Set aside.
  3. 3Heat the neutral oil in a large nonstick skillet or wok over medium-high. Add the tofu in a single layer and cook undisturbed 3-4 minutes per side, turning once or twice, until golden on several faces (about 10 minutes total). Transfer to a plate.
  4. 4Add the sesame oil, garlic, ginger, and red pepper flakes to the same pan; cook 30 seconds until fragrant. Add the broccoli plus 2 tablespoons water, cover, and steam 3 minutes until bright green.
  5. 5Stir in the bok choy and cook 2 minutes more, until the stalks are crisp-tender.
  6. 6Return the tofu to the pan and pour in the sauce. Toss 1-2 minutes until the sauce thickens and glosses everything.
  7. 7Off the heat, sprinkle with toasted sesame seeds and scallions. Serve on its own or over brown rice.

Nutrition (per serving, approximate)

260
Calories
16 g
Protein
16 g
Carbs
15 g
Fat
4 g
Fiber
470 mg
Sodium

Tips & swaps

  • Look for "calcium sulfate" in the tofu's ingredient list, that is what makes it a standout calcium source; tofu set with nigari (magnesium chloride) has far less.
  • Pat the tofu very dry and avoid crowding the pan, moisture is the enemy of a crisp, golden sear.
  • Swap kale or collard greens for the bok choy, and use tamari instead of soy sauce to keep it gluten-free.
  • Leftovers keep 3-4 days in the fridge; add a splash of water when reheating to loosen the sauce.