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One-Pan Tofu and Broccoli

One-Pan Tofu and Broccoli: A Crispy, Flavor-Packed Delight

One-Pan Tofu and Broccoli is a quick, delicious, and nutritious meal perfect for busy weeknights.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Asian, Vegan
Calories: 270
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu
  • 1 block Firm or Extra-Firm Tofu Essential for texture; avoid silken or soft varieties.
For the Sauce
  • ¼ cup Soy Sauce Tamari can be used for gluten-free options.
  • 2 tablespoons Maple Syrup Honey can substitute, though it’s not vegan.
  • 2 tablespoons Rice Vinegar Apple cider vinegar is a good substitute.
  • 1 tablespoon Sesame Oil May omit for allergies or replace with olive oil.
  • 2 cloves Garlic Fresh is best; powdered works in a pinch.
  • 1 tablespoon Ginger Fresh adds zing; powdered can be used if needed.
  • 2 tablespoons Cornstarch Crucial for crispy texture.
For the Vegetables
  • 4 cups Broccoli Florets Fresh is best for texture.
Optional Garnish
  • 2 tablespoons Sesame Seeds Great for added visual appeal.
  • 3 stalks Sliced Green Onions Customize based on preference.

Equipment

  • Oven
  • Baking Sheet
  • Mixing Bowl
  • knife
  • cutting board

Method
 

Preparation
  1. Press the firm or extra-firm tofu to remove excess moisture, wrap it in a kitchen towel and place a heavy object on top for 15 minutes.
  2. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
  3. Whisk together soy sauce, maple syrup, rice vinegar, sesame oil, minced garlic, grated ginger, and cornstarch in a mixing bowl.
  4. Toss the pressed and cubed tofu in half of the sauce until evenly coated.
  5. Chop fresh broccoli into equal-sized florets and toss with oil and remaining sauce.
  6. Spread the coated tofu and seasoned broccoli on the prepared baking sheet in a single layer.
  7. Roast in the oven for 25-30 minutes, flipping halfway through.
  8. Drizzle remaining sauce over the tofu and broccoli and return to the oven for 5 more minutes.
  9. Remove from oven, cool slightly, and garnish with sesame seeds and sliced green onions before serving.

Nutrition

Serving: 1plateCalories: 270kcalCarbohydrates: 25gProtein: 16gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 4gSodium: 600mgPotassium: 600mgFiber: 5gSugar: 4gVitamin A: 120IUVitamin C: 90mgCalcium: 200mgIron: 3mg

Notes

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently for best texture.

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