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Savory Tofu and Broccoli Bowl


  • Author: Bianca

Ingredients

Scale

Here’s what you’ll need to create this delicious and wholesome Savory Tofu and Broccoli Bowl:

For the Crispy Tofu:

  • 1 block (14-16 ounces) extra-firm or firm tofu: Drained and pressed very well to remove excess water, then cut into 1-inch cubes. This is crucial for achieving a crispy texture.
  • 2 tablespoons soy sauce (or tamari for gluten-free): Adds a salty, umami base to the marinade.
  • 1 tablespoon rice vinegar: Provides a subtle tanginess that brightens the flavors.
  • 1 teaspoon toasted sesame oil: Lends a nutty, aromatic depth.
  • 1 tablespoon cornstarch (or arrowroot starch): Coats the tofu to create a wonderfully crispy exterior when cooked.
  • 12 tablespoons neutral cooking oil (like avocado or canola oil): For pan-frying the tofu to golden perfection.

For the Savory Sauce:

  • 1/4 cup low-sodium soy sauce (or tamari): The primary savory element of the sauce.
  • 2 tablespoons maple syrup (or agave nectar): Adds a touch of sweetness to balance the saltiness; adjust to your preference.
  • 1 tablespoon rice vinegar: Contributes acidity and complexity.
  • 1 clove garlic, minced (about 1 teaspoon): Provides a pungent, aromatic kick.
  • 1 teaspoon fresh ginger, grated (or 1/2 teaspoon ground ginger): Adds warmth and a zesty spice.
  • 1 teaspoon toasted sesame oil: Enhances the sauce with its distinctive nutty flavor.
  • 1 tablespoon cornstarch (or arrowroot starch) mixed with 2 tablespoons cold water: This “slurry” will thicken the sauce to a luscious consistency.
  • Optional: 1/4 teaspoon red pepper flakes: For a touch of heat, if desired.

For the Broccoli & Assembly:

  • 1 large head of broccoli (about 45 cups florets): Cut into bite-sized florets. Fresh is best for optimal texture.
  • 2 cups cooked rice (brown, white, or quinoa): To serve as the base of the bowl, providing a hearty foundation.
  • Optional Garnishes: Toasted sesame seeds, sliced green onions, fresh cilantro.

Instructions

Follow these steps carefully to achieve the perfect Savory Tofu and Broccoli Bowl:

1. Prepare the Tofu:
* If you haven’t already, press your tofu. Wrap the drained block of tofu in several layers of paper towels or a clean kitchen towel. Place something heavy on top (like a cast iron skillet or a few heavy books) and let it press for at least 30 minutes, or up to an hour. The more water you remove, the crispier your tofu will be.
* Once pressed, cut the tofu into 1-inch cubes.
* In a medium bowl, gently toss the tofu cubes with 2 tablespoons of soy sauce (or tamari), 1 tablespoon of rice vinegar, and 1 teaspoon of toasted sesame oil. Let it marinate for at least 15-20 minutes. For deeper flavor, you can marinate it in the refrigerator for a few hours or even overnight.
* After marinating, sprinkle the 1 tablespoon of cornstarch over the tofu and toss gently again until each piece is lightly coated. This is key for crispiness.

2. Prepare the Sauce:
* While the tofu is marinating, prepare the savory sauce. In a small bowl, whisk together the 1/4 cup soy sauce (or tamari), maple syrup, 1 tablespoon rice vinegar, minced garlic, grated ginger, 1 teaspoon toasted sesame oil, and optional red pepper flakes.
* In a separate tiny bowl or cup, mix the 1 tablespoon cornstarch with 2 tablespoons of cold water until smooth to create a slurry. Set this aside.

3. Cook the Broccoli:
* You have a few options for cooking the broccoli:
Steaming: Place the broccoli florets in a steamer basket over boiling water. Cover and steam for 3-5 minutes, or until crisp-tender and bright green. Avoid overcooking.
Blanching: Bring a pot of water to a boil. Add the broccoli florets and cook for 2-3 minutes. Immediately drain and plunge into an ice bath (a bowl of ice water) to stop the cooking process and retain the vibrant color. Drain well.
Stir-frying (with the tofu later): You can also add the broccoli to the pan after the tofu is cooked and stir-fry it with a splash of water or broth for a few minutes.

4. Cook the Tofu:
* Heat 1-2 tablespoons of neutral cooking oil in a large non-stick skillet or wok over medium-high heat. The oil should be hot enough that a piece of tofu sizzles immediately when added.
* Carefully add the cornstarch-coated tofu cubes to the hot skillet in a single layer, ensuring not to overcrowd the pan (cook in batches if necessary).
* Cook for 3-5 minutes per side, or until golden brown and crispy on all sides. Use tongs to gently turn the pieces.
* Once crispy, remove the tofu from the skillet and set aside on a paper towel-lined plate.

5. Finish the Sauce and Assemble:
* Reduce the heat under the skillet to medium-low. If there’s excessive oil, carefully wipe some out, leaving about a teaspoon.
* Pour the prepared savory sauce mixture (without the cornstarch slurry yet) into the skillet. Bring it to a gentle simmer, stirring occasionally.
* Give the cornstarch slurry a quick re-stir (as cornstarch settles) and pour it into the simmering sauce. Whisk constantly until the sauce thickens to your desired consistency, usually about 1-2 minutes. It should coat the back of a spoon. If it gets too thick, you can add a tablespoon of water or broth to thin it out.
* Return the crispy tofu to the skillet with the sauce. If you opted not to pre-cook your broccoli, you can add it now and stir-fry until tender-crisp. If your broccoli is already cooked, add it to the pan with the tofu.
* Gently toss everything together to ensure the tofu and broccoli are well-coated with the delicious sauce. Cook for another minute or two, just to heat through.

6. Serve:
* Divide the cooked rice (or quinoa) among serving bowls.
* Spoon the savory tofu and broccoli mixture generously over the rice.
* Garnish with toasted sesame seeds, sliced green onions, and/or fresh cilantro, if desired. Serve immediately and enjoy!

Nutrition

  • Serving Size: one normal portion
  • Calories: 450