Best 3 Tofu And Broccoli In Garlic Sauce Recipes

Tofu and broccoli in garlic sauce is a delicious, healthy, and easy-to-make dish that is perfect for a quick weeknight meal. The combination of tender tofu, crisp broccoli, and savory garlic sauce creates a flavorful and satisfying dish that is sure to please everyone at the table. This recipe is also highly customizable, so you can easily adjust the ingredients to suit your own taste preferences. For those looking for a vegan or vegetarian option, this dish is a great choice. The tofu provides a good source of plant-based protein, while the broccoli adds essential vitamins and minerals. The garlic sauce is made with simple ingredients that you probably already have on hand, and it adds a delicious umami flavor to the dish. Whether you are a seasoned cook or a beginner, this recipe is sure to become a favorite. So gather your ingredients and let's get cooking!

Here are our top 3 tried and tested recipes!

BROCCOLI TOFU STIR FRY

Broccoli Tofu Stir Fry image

Broccoli tofu stir fry recipe made in just one pan. A healthy alternative to takeout in a rich garlicky stir fry sauce with fresh broccoli florets.

Provided by Joy Shull

Categories Main Dish

Time 1h15m

Number Of Ingredients 8

Ingredients

One batch of 3 ingredient Homemade Stir Fry Sauce
8 oz package of cubed tofu
3 tablespoons cornstarch
10 cloves of garlic, minced
1/4 cup minced fresh ginger
9 cups fresh broccoli florets
1 cup chopped green onions
unsalted white rice, for serving

Steps:

Drain the cubed tofu and pat dry
Place the tofu cubes in a bowl
Add 3 tablespoons of cornstarch and toss gently to coat
Heat a large skillet on medium high heat with 3 tablespoons of olive oil
Pan fry the tofu for 10-15 minutes, until crispy on all sides
Make one batch of the 3 ingredient stir fry sauce recipe linked in the recipe ingredients and shake to combine
Add the broccoli, ginger, garlic, green onions and the homemade stir fry sauce to the skillet and sauté for 10-15 minutes, or until broccoli is desired texture
Serve alone or over unsalted rice or stir fry noodles

Nutrition Facts : Calories 485 calories, Carbohydrate 67 grams carbohydrates, Cholesterol 0 milligrams cholesterol, Fat 19 grams fat, Fiber 15 grams fiber, Protein 20 grams protein, SaturatedFat 3 grams saturated fat, ServingSize 1, Sodium 924 milligrams sodium, Sugar 6 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 15 grams unsaturated fat

CHINESE TAKEOUT-STYLE TOFU AND BROCCOLI RECIPE BY TASTY

Chinese Takeout-style Tofu And Broccoli Recipe by Tasty image

Here's what you need: firm tofu, vegetable oil, sesame oil, broccoli florets, vegetable broth, garlic cloves, grated ginger, soy sauce, agave syrup, rice vinegar, cornstarch, toasted sesame seeds, cooked white rice, sliced scallions

Provided by Camille Bergerson

Categories Dinner

Yield 4 servings

Number Of Ingredients 14

Ingredients

14 oz firm tofu
1 teaspoon vegetable oil
1 ½ teaspoons sesame oil, divided
3 cups broccoli florets
3 tablespoons vegetable broth
2 garlic cloves, minced
1 teaspoon grated ginger
¼ cup soy sauce
2 tablespoons agave syrup
1 tablespoon rice vinegar
1 tablespoon cornstarch, mixed with 1 tablespoon water
¹¹⁄₂ teaspoon toasted sesame seeds, plus more for serving
cooked white rice, for serving
sliced scallions, for serving

Steps:

Wrap the tofu in 2 layers of paper towels and place on a plate. Put another plate on top of the tofu to weigh it down and microwave for 2-3 minutes, or until drained.
After microwaving, carefully unwrap the tofu and slice into ½-1 inch cubes. Pat each cube dry.
In a large nonstick skillet, heat the vegetable oil and 1 teaspoon of sesame oil over medium-high heat. Once the oil is hot, add the tofu and cook on all sides until golden brown, 2-4 minutes per side, then remove from the pan and set aside.
Add broccoli to the hot pan with the vegetable broth. Cover and reduce the heat to medium-low. Steam for 5 minutes.
Remove the lid and increase the heat to medium-high.
Add the garlic, ginger, and remaining ½ teaspoon of sesame oil. Stir until softened.
Add the soy sauce, agave, rice vinegar, and cornstarch slurry. Stir until thickened to your desired consistency. Add the sesame seeds and stir to incorporate.
Return the tofu to the pan and toss to coat in the sauce.
Serve over white rice and garnish with scallions and sesame seeds.
Enjoy!

Nutrition Facts : Calories 244 calories, Carbohydrate 25 grams, Fat 11 grams, Fiber 5 grams, Protein 14 grams, Sugar 11 grams

TOFU AND BROCCOLI IN GARLIC SAUCE RECIPE

Tofu and Broccoli in Garlic Sauce Recipe image

Make and share this Tofu and Broccoli in Garlic Sauce Recipe recipe from Food.com.

Provided by blucoat

Categories Lunch/Snacks

Time 20m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

1 onion, diced
4 garlic cloves, minced
3 tablespoons olive oil
2 cups broccoli, chopped (approximately)
1 lb firm tofu or 1 lb extra firm tofu, pressed
1 1/2 teaspoons ginger powder
1/4 teaspoon cayenne pepper
3 tablespoons cornstarch
1/4 cup soy sauce
1 cup water

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!

Tips:

Select the best tofu: Use extra-firm or firm tofu for the best texture and flavor. Extra-firm tofu will hold its shape better in the sauce, while firm tofu will still have a bit of a soft center.
Press the tofu: Pressing the tofu removes excess moisture, which helps it absorb the flavors of the sauce. Wrap the tofu in a few layers of paper towels and place it on a plate. Place another plate on top and weigh it down with something heavy, such as a can of beans or a heavy skillet. Let it sit for 30 minutes, then drain off any excess liquid.
Use a flavorful sauce: The sauce is what really brings this dish together. Make sure to use a sauce that is flavorful and has a good balance of sweet, sour, and savory flavors. The recipe in the article uses a simple garlic sauce that is easy to make and packed with flavor.
Cook the tofu and broccoli properly: The tofu should be cooked until it is slightly browned and crispy on the outside, while the broccoli should be tender-crisp. Do not overcook either ingredient, or they will become mushy.
Serve immediately: This dish is best served immediately after it is cooked. The tofu will start to lose its crispy texture if it sits for too long.

Conclusion:

Tofu and broccoli in garlic sauce is a healthy and delicious dish that is perfect for a quick and easy weeknight meal. It is also a great way to get your daily dose of vegetables. The tofu provides a good source of protein and calcium, while the broccoli is packed with vitamins and minerals. The garlic sauce adds a delicious flavor that everyone will love. So next time you are looking for a healthy and flavorful meal, give tofu and broccoli in garlic sauce a try. You won't be disappointed!