Best 16 Tofu And Broccoli Recipes

SOBA NOODLES WITH TOFU, SHIITAKE MUSHROOMS AND BROCCOLI

Steps:

• Bring a large pot of salted water to a boil. Fill a bowl with ice water. Add the broccoli to the boiling water and blanch for 1 minute. Remove to the ice water. Allow to cool, then drain and dry on paper towels. Cover the pot of water and keep hot.
• Heat a wide, heavy skillet or wok over medium-high heat and add 1 tablespoon of the oil. When it is rippling hot, add the mushrooms and sear for 5 minutes, stirring from time to time. Turn the heat to medium, add the garlic, ginger, scallions, and red pepper flakes and cook for another 30 seconds to a minute, until fragrant. Remove from the heat and transfer the contents of the pan to a bowl.
• Return the pan to medium-high heat and heat the remaining tablespoon of oil until rippling. Add the tofu and sear on both sides until it begins to color, about 1 minute per side. Add 1 teaspoon soy sauce and stir together. Return the mushroom mixture and the broccoli to the pan. Add the stock and soy sauce, bring to a simmer and turn the heat to low. Simmer uncovered for a minute or two, until the broccoli is crisp-tender, then turn off the heat.
• Meanwhile, bring the pot of water back to a boil and add the pasta. Cook soba or udon noodles until al dente, about 5 minutes. Cook softened rice noodles for 1 minute. Drain and toss with the mushrooms and the broccoli. Heat through, add the cilantro and sesame oil, toss together, and serve.

BROCCOLI AND TOFU WITH SPICY PEANUT SAUCE

Steps:

• For the Sauce: Place peanut butter and water in a sauce pan, heat on low heat and whisk until mixture is uniform.
• Add vinegar, honey, soy sauce and red chili flakes.
• Set aside.
• In a wok, heat half the oil, half the ginger, and half the garlic.
• When hot, add tofu and stir fry for a few minutes.
• Add tofu to sauce and set aside.
• To wok add the rest of the oil, ginger, garlic, and onion.
• When hot add the broccoli (which should be chopped into manageable bits, including the stems) and stir fry a few minutes.
• Add the soy sauce and stir fry until broccoli is just tender and bright green.
• Add sauce to broccoli and stir until everything is coated with sauce.
• Serve immediately over steamed rice.
• Top with lightly toasted chopped nuts and scallions.

TOFU AND BROCCOLI WITH PEANUT SAUCE

Steps:

• -----------TheSauce-----------.
• In a small saucepan, whisk together the peanut butter and hot water until uniform in consistency.
• Whisk in the remaining ingredients.
• Set aside.
• -------TheSaute-------------.
• Cut off the bottom half-inch of the broccoli stems.
• Shave off the tough outer skins of the stalks with a sharp paring knife or a vegetable peeler.
• Cut the stalks diagonally into thin slices.
• Coarsely chop the flowerettes.
• Set aside.
• Begin heating the large skillet.
• When it is hot add 1 tbsp of the oil.
• Add half the garlic.
• Salt lightly.
• Sauté over medium heat for 1 minute, then add the tofu chunks.
• Turn the heat up a little, and stir-fry the tofu for 5-8 minutes.
• Transfer it, including whatever liquid it might have expressed, to the saucepanful of peanut sauce.
• Mix together gently.
• Wipe the skillet with a paper towel, and return it to the stove to begin heating once again.
• Add the remaining garlic.
• Salt lightly.
• Add the onions, and some black pepper.
• Sauté, stirring frequently, over medium heat, until the onions are soft.
• On another burner, begin heating the peanut-tofu sauce on a low heat.
• It shouldn't actually cook-it only needs to be warmed through.
• Add the broccoli and the chopped peanuts to the skillet.
• Add 2-3 tbsp tamari and stir-fry over medium-high heat until the broccoli is bright green and just tender.
• Pour the heated peanut sauce over the sauté.
• Toss everything gently until everything is coated with everything else.
• Serve over long-grained white or brown rice (basmati is good).

BROCCOLI, POTATO, AND TOFU CASSEROLE

Steps:

• Preheat the oven to 425 degrees F (220 degrees C).
• Place tofu onto a plate and place another plate on top. Set a 3- to 5-pound weight on top. Press tofu for 20 to 30 minutes.
• Meanwhile, pour olive oil in the bottom of a casserole dish. Add potatoes and garlic; toss to combine.
• Bake in the preheated oven for 30 minutes.
• While potatoes are baking, drain and discard the accumulated liquid from the tofu. Chop tofu into small cubes.
• Remove potatoes from the oven and stir in broccoli and tofu cubes. Bake for 10 minutes. Mix in Cheddar cheese and bake until cheese has melted, about 10 minutes more.

BROCCOLI AND TOFU STIR FRY

Steps:

• Heat peanut oil in a wok or large skillet over high heat. Stir in garlic and cook for a few seconds until it begins to brown. Add the bell pepper and broccoli; cook until the pepper begins to brown and soften, about 5 minutes.
• Stir together the chicken broth, soy sauce, sherry, and cornstarch until dissolved. Pour the sauce into the wok and bring to a boil. Stir in the tofu, and cook until hot, about 1 minute. Garnish with cashew pieces to serve.

GINGER-LEMONGRASS BROTH WITH NOODLES, SILKEN TOFU, AND BROCCOLI

Steps:

• In a saucepan, combine broth, 3 cups water, onion, garlic, lemongrass, ginger, cilantro, whole chile, and sugar. Bring to a boil, then reduce heat to low and simmer, partially covered, 30 minutes. Strain, discarding solids; return broth to pot. Stir in fish sauce; season with salt.
• Meanwhile, bring a pot of salted water to a boil. Add Broccolini and return to a boil; cook until crisp-tender, about 1 minute. Using tongs, transfer to a plate. Add noodles to pot and cook until just al dente, about 4 to 5 minutes for wheat noodles, 3 minutes for rice noodles. Drain.
• Divide noodles among bowls. Add Broccolini to hot broth, then gently add tofu and heat through over medium. Spoon broth, Broccolini, and tofu over noodles. Garnish with herbs and sliced chile, and serve with lime wedges.

TOFU AND BROCCOLI STIR FRY

Steps:

• Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and another baking sheet; weight with canned goods. Let tofu drain, about 20 minutes.
• Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Drain; set aside.
• Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Transfer to paper towels.
• Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
• Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve topped with cashews.

ASIAN PASTA WITH TOFU, SHIITAKE MUSHROOMS AND BROCCOLI

Steps:

• Bring a large pot of salted water to a boil. Fill a bowl with ice water. Add the broccoli to the boiling water and blanch for 1 minute. Remove to the ice water. Allow to cool, then drain and dry on paper towels. Cover the pot of water and keep hot.
• Heat a wide, heavy skillet or wok over medium-high heat and add 1 tablespoon of the oil. When it is rippling hot, add the mushrooms and sear for 5 minutes, stirring from time to time. Turn the heat to medium, add the garlic, ginger, scallions, and red pepper flakes and cook for another 30 seconds to a minute, until fragrant. Remove from the heat and transfer the contents of the pan to a bowl.
• Return the pan to medium-high heat and heat the remaining tablespoon of oil until rippling. Add the tofu and sear on both sides until it begins to color, about 1 minute per side. Add 1 teaspoon soy sauce and stir together. Return the mushroom mixture and the broccoli to the pan. Add the stock and soy sauce, bring to a simmer and turn the heat to low. Simmer uncovered for a minute or two, until the broccoli is crisp-tender, then turn off the heat.
• Meanwhile, bring the pot of water back to a boil and add the pasta. Cook soba or udon noodles until al dente, about 5 minutes. Cook softened rice noodles for 1 minute. Drain and toss with the mushrooms and the broccoli. Heat through, add the cilantro and sesame oil, toss together, and serve.

TOFU AND BROCCOLI IN GARLIC SAUCE RECIPE

Steps:

• Cut tofu into 1 inch cubes.
• in a large skillet, sautee onions and garlic in olive oil until onions turn clear, about 3-5 minutes.
• Add the tofu, ginger, cayenne and broccoli to the pan and continue to cook until broccoli is done, another 6-8 minutes.
• In a separate small bowl, mix together the corn starch, soy sauce and water, then add this mixture to the broccoli and tofu. Cook until sauce thickens, then remove from heat. Serve over rice or whole grains and enjoy!

TOFU AND BROCCOLI STIR FRY (MARTHA STEWART)

Steps:

• Arrange tofu in a single layer on a baking sheet lined with several layers of paper towels. Top with more paper towels and another baking sheet; weight with canned goods. Let tofu drain, about 20 minutes.
• Meanwhile, cook broccoli (stalks and florets) in a large pot of boiling salted water until bright green, 2 minutes. Drain; set aside.
• Heat oil in a large nonstick skillet over medium heat. Add tofu; cook until golden brown, turning gently halfway through, 10 to 15 minutes. Transfer to paper towels.
• Meanwhile, make sauce: In a small bowl, whisk together soy sauce, vinegar, red-pepper flakes, garlic, cornstarch, and 3/4 cup water; set aside.
• Add broccoli to skillet; cook over high heat, stirring often, until crisp-tender, 2 to 3 minutes. Whisk reserved sauce to combine; pour into pan. Return tofu to pan; stir to coat, about 1 minute more. Serve topped with cashews.

LOW CARB LEMON GARLIC PASTA WITH TOFU AND BROCCOLI RECIPE BY TASTY

Steps:

• Heat olive oil in a skillet and cook tofu over medium high heat until crispy.
• Remove from the skillet and add broccoli, garlic, and water.
• Steam broccoli until beginning to soften.
• While broccoli is steaming, rinse noodles under warm water.
• Add noodles to skillet and cook for a few minutes.
• Add in hummus, nutritional yeast, parmesan cheese, garlic powder, salt, pepper, crushed red pepper, and the juice of 1 lemon.
• Add tofu back to skillet and cook until everything is combined.
• Serve with extra lemon juice and seasonings to taste.

BROCCOLI, TOFU AND PEANUTS

Steps:

• Heat oil in a large skillet and brown tofu over medium high heat. Stir in garlic and cook for 30 seconds. Stir in steamed broccoli, peanuts and raisins. Cover and cook for 2 minutes. In a bowl stir together tahini and peanut butter. Stir in hot water and soy sauce and combine well. Pour sauce over broccoli and tofu mixture and toss to combine. Serve with white or brown rice.

HEALTHY EGGPLANT, BROCCOLI AND TOFU STIR-FRY IN GARLIC SAUCE

Steps:

• In a bowl, prepare sauce: combine heated broth and cornstarch, stirring to dissolve. Add vinegar, soy sauce, brown sugar, and red pepper flakes (to taste). Set aside.
• In another bowl, toss eggplant in a few shakes of salt. Let eggplant cubes sit in salt for 20-30 minutes, then rinse with water and pat dry. Doing this eliminates the slightly bitter taste eggplant sometimes has. Set prepared eggplant cubes aside.
• Heat oil in a large skillet or wok on stovetop.
• Add minced garlic and diced onion and fry until onion becomes golden or translucent.
• Add broccoli and stir-fry about 2 minutes, adding more oil or broth if veggies begin to stick to pan.
• Add cubed tofu and continue to cook 1-2 minutes; then add cubed eggplant and keep cooking 4-5 minutes, stirring to keep from sticking to the pan bottom.
• Finally, turn heat down to medium or a simmer. Stir the sauce you've prepared, and then pour it into the pan. Continue to cook until the sauce thickens nicely.
• Serve and enjoy!

HOT AND SPICY TOFU AND BROCCOLI STIR FRY

Steps:

• In a medium saucepan, saute the tofu and broccoli in oil for 3 minutes over medium heat. Remove from the pan and place the mixture in a bowl. Combine the remaining ingredients in the pan. Cook on medium-low heat until simmering for 1 minute. Add the broccoli mixture and cook, covered, for 2 minutes. Stir well and serve with short-grain brown rice or Far East Rice Noodles.

PHO WITH CARROTS, TURNIPS, BROCCOLI AND TOFU

Steps:

• Have the broth at a simmer in a soup pot. Place the tofu in a bowl and season with soy sauce if desired.
• For soba: Bring 3 or 4 quarts of water to a boil in a large pot. Add the noodles gradually, so that the water remains at a boil, and stir once with a long-handled spoon or pasta fork so that they don't stick together. Wait for the water to come back up to a rolling boil; it will bubble up, so don't fill the pot all the way; and add 1 cup of cold water. Allow the water to come back to a rolling boil and add another cup of cold water. Allow the water to come to a boil one more time and add a third cup of water. When the water comes to a boil again, the noodles should be cooked through. Drain and divide among 6 large soup bowls. For rice noodles: Bring a large pot of water to a boil and add the noodles. Cook until just al dente, firm to the bite, following the timing instructions on the package (my wide noodles take about 5 minutes). Drain and divide among 6 large soup bowls.
• Add the turnips and carrots to the simmering broth and simmer until just tender, about 2 minutes. Divide the tofu and the steamed broccoli crowns and stems among the bowls. Ladle in the hot broth with carrots and turnips. Sprinkle on half the cilantro, half the basil leaves and the green onions. Pass the chopped chilies, the mint sprigs and the remaining basil and cilantro for guests to add as desired, and the lime wedges for guests to squeeze on. Serve with chopsticks for the noodles and soup spoons for the soup.

SEARED TOFU WITH SWEET CHILI SAUCE AND BROCCOLI

Steps:

• Cut tofu in half horizontally; place halves on a paper towel-lined plate. Top with more paper towels and a plate; let stand 15 minutes. Cut tofu into 3/4-inch cubes.
• Combine chili sauce, vinegar, soy sauce, ginger, and garlic in a bowl.
• Fill a large Dutch oven with water to a depth of 3 inches; bring to a boil. Place a steamer basket in pan. Add bok choy and broccoli to basket; cover and steam 5 to 7 minutes or until crisp-tender. Drain.
• Combine flour and cornstarch in a bowl. Dredge tofu in flour mixture, shaking off excess. Heat a large nonstick skillet over medium-high heat. Add 1 tablespoon oil to pan; swirl. Add half of tofu to pan; cook 5 minutes or until browned on all sides. Remove cooked tofu from pan. Repeat procedure with remaining tofu and 1 tablespoon oil. Add remaining 1 1/2 teaspoons oil and onion to pan; cook 4 minutes. Return tofu to pan; cook 1 minute.
• Divide broccoli mixture and tofu among 4 plates. Top evenly with chili sauce mixture, peanuts, cilantro, and sesame seeds.