Best 3 Broccoli Tofu Pitas Recipes
Seeking a delectable and nutritious meal that bursts with flavor? Look no further than our tantalizing Broccoli Tofu Pitas. These pitas are a delightful fusion of flavors and textures, featuring a savory combination of tender broccoli florets, protein-packed tofu, and a symphony of aromatic spices. Each pita is lovingly crafted with a soft and fluffy pocket, ready to be filled with a vibrant array of toppings. In this comprehensive guide, we present two enticing recipes: the classic Broccoli Tofu Pita and the innovative Sweet and Spicy Broccoli Tofu Pita. Both recipes offer a unique culinary experience, catering to diverse taste preferences. So, prepare your taste buds for a delightful journey as we embark on a culinary adventure with our Broccoli Tofu Pitas.
Check out the recipes below so you can choose the best recipe for yourself!
SHAWARMA-SPICED TOFU PITA WRAPS
Squeezing the tofu to get rid of as much water as possible primes it to soak up oil, spices, and, in a word, flavor.
Provided by Chris Morocco
Categories Tofu Onion Vinegar Coriander Paprika Cinnamon Yogurt Garlic Cucumber Mint Dinner Quick & Easy Vegetarian Quick and Healthy
Yield 4 servings
Number Of Ingredients 14
Steps:
- Preheat oven to 425°F. Toss onion and vinegar in a small bowl to coat; set aside.
- Squeeze tofu over a medium bowl, gently at first, then more firmly to expel as much water as possible (like squeezing out a big sponge). Don't worry if it starts to crack apart. When no more liquid comes out, tear tofu into 1" pieces. Arrange in a single layer on a large rimmed baking sheet. Toss with oil, then add coriander, paprika, red pepper flakes, cinnamon, and 1 tsp. salt. Toss well to coat. Roast tofu, turning once or twice, until crispy around the edges and well browned, 20-25 minutes (the tofu will get crispier as it cools, so don't be tempted to take it too far and dry it out in the oven).
- Stir yogurt and garlic in a small bowl; season with salt. Assemble by dividing yogurt among pitas, followed by tofu, cucumbers, drained pickled onion, and a handful of mint.
BROCCOLI TOFU PITAS
A quick sandwich that I created one afternoon.
Provided by Natalie
Categories Tofu Recipes
Time 17m
Yield 2
Number Of Ingredients 5
Steps:
- In a skillet over medium high heat, heat the tablespoon of oil. Fry broccoli in hot oil for 5 minutes, then stir in the tofu. Cook until broccoli is slightly tender, about 3 to 4 more minutes. Remove from heat and toss with the salad dressing.
- Cut pita bread in half and stuff each pocket with half of the mixture. Other types of dressing may be used in place of thousand island if desired.
Nutrition Facts : Calories 404.1 calories, Carbohydrate 28.4 g, Cholesterol 5 mg, Fat 24.3 g, Fiber 4.7 g, Protein 23.5 g, SaturatedFat 3.1 g, Sodium 362.7 mg, Sugar 3.7 g
PITA BREAD TOFU SANDWICHES
Tofu sandwiches make a quick, super-delicious dinner. The veggies listed are just suggestions. Anything you've got kickin' around will work.
Provided by Maia Donohue
Categories Main Dish Recipes Sandwich Recipes
Time 30m
Yield 2
Number Of Ingredients 10
Steps:
- Heat oil in a skillet over medium-high heat. Add tofu, mushrooms, broccoli, onion, and celery. Saute until just tender, about 5 minutes.
- Mix soy sauce and cornstarch together in a bowl. Add mixture to the skillet with the tofu mixture. Cook until thickened, 4 or 5 minutes more.
- Heat pita bread in a toaster until warm, about 1 minute. Spoon the tofu mixture into the bread; add Cheddar cheese as garnish.
Nutrition Facts : Calories 473.3 calories, Carbohydrate 48.9 g, Cholesterol 29.7 mg, Fat 21.3 g, Fiber 4.8 g, Protein 24.5 g, SaturatedFat 7.6 g, Sodium 1907.7 mg, Sugar 5.7 g
Tips:
- Prep the veggies first: Before you start cooking, wash and chop the broccoli, onion, and garlic. This will save you time and ensure that all the ingredients are ready when you need them.
- Use a large skillet or wok: If you don't have a large enough skillet or wok, the broccoli and tofu may not cook evenly. A large cooking surface will help you avoid overcrowding and ensure that everything cooks through.
- Don't overcrowd the pan: When you add the broccoli and tofu to the skillet, make sure to spread them out in a single layer. This will help them cook evenly and prevent them from steaming.
- Season to taste: The amount of salt, pepper, and garlic powder you add will depend on your personal preferences. Taste the broccoli and tofu as you cook them and adjust the seasonings as needed.
- Serve immediately: This dish is best served hot out of the skillet. The broccoli and tofu will be at their crispest and most flavorful when they are freshly cooked.
Conclusion:
Broccoli tofu pitas are a delicious and healthy meal that can be enjoyed for lunch or dinner. They are packed with protein, fiber, and vitamins, and they are also low in calories and fat. The combination of broccoli, tofu, and pita bread is a satisfying and flavorful combination that is sure to please everyone at the table. These pitas are also very easy to make. They can be prepared in just 30 minutes, making them a great option for busy weeknights. So next time you are looking for a quick and healthy meal, give these broccoli tofu pitas a try. You won't be disappointed!
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