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One-Pan Tofu and Broccoli: Your Quick Vegan Dinner Solution

A quick and delicious One-Pan Tofu and Broccoli recipe perfect for busy weeknights, packed with flavor and nutrients.
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Prep Time 15 minutes
Cook Time 25 minutes
Marinating Time 5 minutes
Total Time 45 minutes
Servings: 4 plates
Course: Dinner
Cuisine: Asian, Vegan
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu
  • 1 block Firm or Extra-Firm Tofu Essential for a crispy texture; press well to remove moisture.
For the Broccoli
  • 4 cups Broccoli Florets Fresh florets add nutrition and crunch; frozen can be a substitute.
For the Sauce
  • 1/4 cup Soy Sauce or Tamari Choose tamari for gluten-free.
  • 2 tablespoons Rice Vinegar Provides a tangy balance.
  • 2 tablespoons Maple Syrup Sweetness; agave or honey can be alternatives.
  • 1 tablespoon Sesame Oil For a nutty flavor; can replace with vegetable oil.
  • 3 cloves Garlic Fresh is best; dried can be used in a pinch.
  • 1 inch Fresh Ginger Grated fresh; ground ginger as a backup.
  • 1 tablespoon Cornstarch Thickens sauce; ensure it's gluten-free.
For Garnishing (Optional)
  • 2 tablespoons Sesame Seeds
  • 2 tablespoons Sliced Green Onions
For Heat (Optional)
  • 1 tablespoon Sriracha or Red Pepper Flakes Adjust according to spice preference.

Equipment

  • oven
  • baking sheet
  • Medium bowl
  • Large mixing bowl
  • parchment paper
  • Kitchen Towel

Method
 

Step-by-Step Instructions
  1. Preheat the oven to 400°F (200°C) for optimal roasting.
  2. Press the tofu to remove excess moisture and cut into cubes.
  3. Whisk together the sauce ingredients in a medium bowl until combined.
  4. Coat the tofu cubes with the sauce in a large mixing bowl.
  5. Prepare broccoli by washing and chopping into florets, then season.
  6. Arrange marinated tofu and broccoli on a lined baking sheet.
  7. Roast in the oven for 20-25 minutes, stirring halfway through.
  8. Drizzle any reserved sauce over the tofu and broccoli and roast for an additional 3-5 minutes.
  9. Serve garnished with sesame seeds and green onions over rice or quinoa.

Nutrition

Serving: 1plateCalories: 350kcalCarbohydrates: 30gProtein: 18gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 6gSodium: 800mgPotassium: 650mgFiber: 5gSugar: 8gVitamin A: 1200IUVitamin C: 90mgCalcium: 350mgIron: 3mg

Notes

Ensure proper tofu choice for crispiness. Adjust roasting times based on veggie types.

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