Tofu & Broccoli

Difficulty: Beginner Prep Time 25 min Cook Time 15 min Total Time 40 mins
Servings: 4
Best Season: Suitable throughout the year


This is a nutrient-dense meal that can be made quickly or prepared ahead of time.



  1. Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces.

  2. Put 2 layers of paper towel on a cutting board and put the tofu on top. Put 2 layers of paper towel on top of the tofu. Place a medium weight item such as a book or cast iron skillet on top of the tofu to drain. Let drain for at least 20 minutes (and up to 2 hours).

  3. Place a skillet over medium heat and when hot, add 2 teaspoons oil. Add the tofu, one piece at a time, and cook until golden, about 3 minutes per side. Remove the tofu to a plate and set aside.

  4. Reheat the skillet and when it is hot, add remaining 2 teaspoons oil. Add garlic and scallions and cook until just golden, about 2 minutes. Add the broccoli and water and raise the heat to high. Cook until the broccoli is tender, about 4 minutes.

  5. Return the tofu to the pan and add the remaining ingredients. Stir well.

  6. Serve with a side of brown rice.

Nutrition Facts

Serving Size

Servings 4

Amount Per Serving
Calories 145kcal
Calories from Fat kcal
% Daily Value *
Total Fat 9.5g15%
Saturated Fat g
Trans Fat g
Cholesterol 0mg
Sodium 254mg11%
Potassium 381mg11%
Total Carbohydrate 7.1g3%
Dietary Fiber 2.8g12%
Sugars 2.1g
Protein 11.4g23%

Vitamin A IU
Vitamin C mg
Calcium 20 mg
Iron 13 mg
Vitamin D 0 IU
Vitamin E IU
Vitamin K mcg
Thiamin mg
Riboflavin mg
Niacin mg
Vitamin B6 mg
Folate mcg
Vitamin B12 mcg
Biotin mcg
Pantothenic Acid mg
Phosphorus mg
Iodine g
Magnesium mmol
Zinc mcg
Selenium mg
Copper mg
Manganese mg
Chromium mcg
Molybdenum mg
Chloride mmol

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


Average cost of recipe per serving: $1.12

Note: The costs are an estimated calculation and are subject to variation depending on the time of year and your location.

Keywords: Tofu, Plant Based, Quick Meals

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