Tofu and Broccoli Bowls

Made with crispy baked tofu, roasted broccoli, rice, and a sticky soy-garlic sauce, these tofu and broccoli bowls are a healthy and well-balanced vegetarian meal. Not to mention, cooked on a single sheet pan, this recipe is quick to make and even quicker to clean up.

Not only is tofu an excellent source of vegetarian protein, an inexpensive and versatile ingredient, but it’s quick to cook making it perfect for a dinner on a busy weeknight.  Although tofu is pretty bland on its own, it absorbs flavor incredibly well so you can really dress it up any way that you like. I opted to create a quick sauce with garlic, ginger, and soy, however, if you wanted to really cut down on prep time you easily use a pre-made sauce; just read the ingredients and pick the highest quality option you can find.

More Healthy Tofu Recipes:

• Meal Prep Glory Bowl
• Sesame Tofu Bowls
• Tofu Coconut Curry

Tofu and Broccoli Bowls

Author: Stephanie Kay

Filled with rice, broccoli, and crispy tofu covered in a quick soy-garlic sauce, these tofu and broccoli bowls are a high-fibre meal vegetarian filled with plant-based protein.

• Author: Stephanie Kay
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 4 bowls 1x
• Category: Mains
• Method: Baked

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Ingredients

• 1 block extra-firm tofu (12oz)
• 1 head broccoli, florets removed
• 1 red bell pepper, sliced (optional)
• 1 cup white rice, dry
• 3 tablespoons olive oil
• 3 tablespoons soy sauce
• 1 teaspoon honey
• 1 clove garlic, grated
• 1 teaspoon ginger, grated
• Green onion, sliced, to serve
• Chili flakes, to serve
• Sesame seeds, to serve

Instructions

1. Preheat the oven to 400°F and line a large baking sheet with parchment paper.
2. In a medium pot, combine the rice with 2 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer, and allow to cook covered for 15 minutes or until it can be fluffed with a fork.
3. Place tofu on a cutting board and gently pat dry with a kitchen towel or paper towel to remove excess moisture, and then slice evenly into cubes.
4. Add cubed tofu to the parchment-lined baking sheet, drizzle with 2 tablespoons of olive oil and toss until well combined. Spread tofu evenly across half of the baking sheet, leaving the other half empty – this area will be used to cook the vegetables later on – then transfer the baking sheet to the oven to cook for 15 minutes. (If find your baking sheet too small, simply use two; one for the tofu and one for the vegetables.)
5. While the tofu is cooking, add broccoli florets and sliced pepper to a bowl, drizzle with the remaining tablespoon of olive oil, and toss until well coated.
6. After 15 minutes, remove the baking sheet from the oven and, using a spatula or fork, gently flip each piece of tofu. Add the broccoli florets and bell pepper to the empty area of the baking sheet and then return to the oven to cook for a final 10 minutes.
7. While the tofu and broccoli finish cooking, prepare the sauce. In a small pan or saucepan on medium-high heat, add soy sauce, honey, garlic, and ginger, and heat gently until it reduces and becomes slightly thicker, about 2-3 minutes. (The longer you leave it the thicker and sticker it will get, the texture is completely up to you!) Once complete, remove from the heat and set aside.
8. Once the tofu and vegetables have finished cooking, remove the baking sheet from the oven. Using a spatula, transfer the tofu to the bowl, cover with soy sauce mixture and toss until well coated.
9. Once complete, evenly divide the rice, tofu, and vegetables across four bowls and top with green onion and sesame seeds to serve.
10. These bowls can be served immediately or stored in an airtight container in the fridge for up to 5 days.

Nutrition

• Serving Size: 1 bowl
• Calories: 423 calories
• Sugar: 6 grams
• Fat: 16 grams
• Carbohydrates: 55 grams
• Fiber: 6 grams
• Protein: 18 grams

Keywords: crispy, baked, healthy, sesame, stir fry