Looking for a delicious and healthy meal that’s as easy to make as it is satisfying? Dive into the vibrant world of Asian cuisine with our Tofu and Broccoli Bowls! This recipe not only tantalizes your taste buds with its savory flavors but also packs a nutritional punch, making it the perfect weeknight dinner. With crispy tofu, fresh broccoli, and wholesome brown rice, this dish is a delightful fusion of textures and tastes. Ready to impress your family or wow your guests? Let’s get cooking!
Prep Time: 10 mins
Cook Time: 15 mins
Total Time: 25 mins
Cuisine: Asian
Serves: 4 servings
Ingredients
- 1 block firm tofu, cubed
- 2 cups broccoli florets
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 tablespoon ginger, minced
- 1 cup brown rice
Instructions
- Press the tofu by wrapping it in clean kitchen towels or paper towels. Place a heavy object on top and let it sit for 15-20 minutes to remove excess moisture, which helps achieve a crispier texture when cooking.
- While the tofu is being pressed, start cooking the brown rice according to package instructions. Typically, this involves combining 1 cup of rice with 2 cups of water, bringing to a boil, then reducing heat and simmering covered for about 45 minutes until tender.
- Cut the pressed tofu into 1-inch cubes, ensuring they are relatively uniform in size for even cooking.
- In a small bowl, whisk together soy sauce, sesame oil, minced garlic, and minced ginger to create a marinade for the tofu.
- Toss the tofu cubes in the marinade, ensuring each piece is well-coated. Let sit for 5-10 minutes to absorb flavors.
- Heat a large non-stick skillet or wok over medium-high heat. Add marinated tofu cubes and cook for 3-4 minutes on each side until golden brown and crispy.
- In the same skillet, add broccoli florets and stir-fry for 3-4 minutes until bright green and slightly tender but still crisp.
- Divide the cooked brown rice among four bowls, top with crispy tofu and broccoli, and drizzle any remaining marinade over the top.
- Optional: Garnish with sesame seeds, green onions, or additional soy sauce to taste before serving.
Tips
- Pressing the Tofu: For the best texture, don't skip the pressing step! Removing excess moisture from the tofu ensures it becomes beautifully crispy when cooked. The longer you press, the better the result—aim for at least 20 minutes if you have the time.
- Marinating for Flavor: Allow the tofu to marinate for at least 5-10 minutes. This step infuses the tofu with rich flavors from the soy sauce, sesame oil, garlic, and ginger, making every bite deliciously savory.
- Cooking the Brown Rice: While the tofu is being pressed, start cooking the brown rice. This multitasking not only saves time but also ensures that everything is ready to serve hot and fresh.
- Stir-Frying Technique: When stir-frying the broccoli, make sure it remains crisp. You want it to be bright green and tender but still have a bit of crunch. A splash of water can help steam it quickly without losing its vibrant color.
- Garnishing: Don’t forget the finishing touches! A sprinkle of sesame seeds or sliced green onions adds an extra layer of flavor and a beautiful presentation to your bowls.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 40g
Protein: 18g
Fat: 14g
Saturated Fat: g
Cholesterol: 0mg
