Tofu, Broccoli and Bok Choy Stir-Fry: Yes, You Can Eat Your Greens

Broccoli, bok choy and tofu, back on the menu

If you've read that broccoli, bok choy and soy are off limits with a thyroid condition, this stir-fry is for you. Our guide to goitrogens explains why normal servings are fine, and cooking lowers goitrogen levels further.

It's a 20-minute dinner with crispy tofu, cooked greens and ginger, served over rice.

Serves 2 · Prep 10 minutes · Cook 10 minutes

What you need

• 300 g firm tofu, patted dry and cut into cubes
• 1 tablespoon cornflour (use maize cornflour labelled gluten-free if you need it gluten-free; wheaten cornflour contains gluten)
• 2 tablespoons vegetable oil
• 1 head broccoli, cut into small florets
• 2 bunches baby bok choy, halved
• 2 garlic cloves, finely chopped
• 1 thumb-sized piece of ginger, grated
• 2 tablespoons salt-reduced soy sauce (or gluten-free tamari, check the label)
• 1 teaspoon sesame oil
• Steamed rice and sesame seeds, to serve

How to make it

1. Toss the tofu in the cornflour. Heat 1 tablespoon of oil in a wok or large frying pan over medium-high heat and fry the tofu for 5 to 6 minutes, turning, until golden. Set aside.
2. Add the remaining oil, then the broccoli and a splash of water. Stir-fry for 3 minutes until bright green and just tender.
3. Add the bok choy, garlic and ginger and stir-fry for 2 minutes until the bok choy wilts.
4. Return the tofu, add the soy sauce and sesame oil, and toss to coat.
5. Serve over steamed rice with sesame seeds.

Notes before you start

• Soy, like any food, goes 30 to 60 minutes after a morning thyroid tablet, so tofu at dinner is well away from it.
• If you take your tablet at bedtime, the usual advice is an empty stomach at least three hours after your evening meal. Check the timing with your doctor or pharmacist.
• Keep your soy intake steady, and tell your doctor if you start or stop a soy protein powder or supplement, because your dose may need checking.

Why it suits a thyroid routine

• A 2024 review of 123 studies found that eating brassica vegetables like broccoli and bok choy as part of a daily diet causes no harm to thyroid function, especially with enough iodine.
• Cooking lowers goitrogen levels. Normal amounts are fine either way; the published cases of harm involved extreme amounts of raw vegetables.
• A review of 18 trials found soy had no effect on thyroid hormone levels and only a very small effect on TSH. The real issue with soy is timing around your tablet.

This is everyday food, not treatment. Check with your doctor or dietitian about advice for you.