10+ Tofu Broccoli Recipes for Delicious and Healthy Meals

Tofu and broccoli are a fantastic pairing, making them a great choice for nutritious meals. Using these ingredients together can create delicious dishes that are both satisfying and healthy. Whether you are a long-time tofu lover or just starting to explore plant-based cooking, there are plenty of recipes to suit your taste.

Incorporating tofu and broccoli into your meals not only provides important nutrients, but it also offers opportunities for creativity in the kitchen. You can try stir-fries, baked dishes, or even salads, all featuring these versatile ingredients. With the right recipes, you can enjoy flavorful and wholesome meals that everyone will love.

Creamy Tofu Broccoli Alfredo

Creamy Tofu Broccoli Alfredo is a delightful dish that’s both delicious and healthy. You can enjoy the rich flavor without the guilt. This vegan version uses tofu to create a creamy sauce that pairs perfectly with pasta and broccoli.

To make this dish, you will need soft tofu blended until smooth. It creates a lovely texture that works like traditional cream. Adding sautéed garlic enhances the flavor.

Mix cooked broccoli into your pasta for added nutrition. You can also top it off with black pepper or your favorite vegan cheese for extra flavor. This meal is quick to prepare and can even be served with a side salad or vegan breadsticks.

Ingredients

• 8 ounces of pasta
• 1 cup of broccoli florets
• 1 cup of soft tofu
• 2 tablespoons of nutritional yeast
• 2 cloves of garlic
• Salt and pepper to taste

Cooking Instructions

1. Boil water and cook the pasta according to package instructions.
2. Add broccoli to the boiling water 3 minutes before the pasta is done.
3. Drain the pasta and broccoli.
4. Blend tofu, nutritional yeast, garlic, salt, and pepper until smooth.
5. Combine the sauce with pasta and broccoli in a pan, heat gently, and serve.

Spicy Tofu Broccoli Stir Fry

This Spicy Tofu Broccoli Stir Fry is a quick and tasty meal. You can whip it up in about 30 minutes. It’s perfect for busy nights when you want something healthy and delicious.

Start by pressing the tofu to remove excess moisture. Cut it into bite-sized cubes. Then, heat some oil in a pan and add the cubes, cooking until they are golden and crispy.

Next, toss in fresh broccoli florets. You can add minced garlic and ginger for extra flavor. A splash of soy sauce or a spicy sauce like gochujang will give it a nice kick.

Stir everything together and let it cook for a few more minutes. Serve it hot over rice or noodles.

Ingredients

• Firm tofu
• Broccoli florets
• Vegetable oil
• Garlic, minced
• Ginger, minced
• Soy sauce or gochujang

Cooking Instructions

1. Press and drain tofu, then cut it into cubes.
2. Heat oil in a pan over medium heat (350°F / 180°C).
3. Add tofu cubes and cook until golden.
4. Add broccoli, garlic, and ginger; stir-fry for 2-3 minutes.
5. Pour in soy sauce or gochujang and stir well.
6. Cook for another 2 minutes and serve.

3) Baked Tofu Broccoli Casserole

Baked tofu broccoli casserole is a tasty dish that’s easy to make. Start by preheating your oven to 350°F (175°C).

In a large bowl, combine thawed broccoli, cubed tofu, and some onion and garlic. You can add your favorite cheese for extra flavor.

Mix everything well and pour it into a greased casserole dish. Bake for about 45 minutes. This will allow all the ingredients to blend and create a delicious meal.

You can serve this casserole with a side salad or some crusty bread. It’s perfect for lunch or dinner and is packed with protein and vegetables. Enjoy your homemade dish!

Ingredients

• 2 cups broccoli, thawed
• 1 cup firm tofu, cubed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup cheese (optional)
• Olive oil
• Salt and pepper to taste

Cooking Instructions

1. Preheat the oven to 350°F (175°C).
2. In a bowl, combine broccoli, tofu, onion, and garlic.
3. Add cheese if using, and mix well.
4. Grease a casserole dish and pour in the mixture.
5. Bake for 45 minutes.

4) Tofu Broccoli Curry

Tofu broccoli curry is a flavorful and easy dish to make. The combination of tofu and broccoli in a spicy curry sauce creates a satisfying meal that is perfect for lunch or dinner.

Start by cooking diced tofu until it is golden and crispy. This gives it a great texture. Next, prepare a rich curry sauce. You can use green curry paste for a vibrant kick.

Add chopped broccoli to the sauce and let it cook until it turns bright green and tender. Here, you can also mix in coconut milk for creaminess. This helps balance the flavors.

Serve your tofu broccoli curry over rice or with naan. It’s a delicious way to enjoy vegetables and protein in one dish.

Ingredients

• 14 oz (400 g) firm tofu, diced
• 2 cups broccoli florets
• 2 tablespoons green curry paste
• 1 cup coconut milk
• 1 tablespoon vegetable oil
• Salt to taste
• Cooked rice or naan for serving

Cooking Instructions

1. Heat oil in a pan over medium heat (about 350°F or 175°C).
2. Add tofu and cook until golden.
3. Stir in curry paste and cook for 1 minute.
4. Add broccoli and coconut milk.
5. Simmer until broccoli is tender.
6. Serve with rice or naan.

5) Tofu Broccoli Fried Rice

Tofu broccoli fried rice is a simple and tasty dish you can whip up quickly. It combines the freshness of broccoli with the protein of tofu for a healthy meal.

Start by cooking your rice. You can use leftover rice, which works great. Then, in a skillet, cook onion and carrot with some oil until soft. Add in the tofu, breaking it apart, and then toss in the broccoli.

Season everything with salt and pepper. Stir in soy sauce for an extra flavor boost. Cook until the broccoli is tender and the rice is warm. This dish is colorful and fun to make!

Ingredients

• 2 cups cooked rice
• 1 cup broccoli florets
• 1/2 cup diced onion
• 1/2 cup diced carrot
• 1 cup firm tofu, cubed
• 2 tablespoons soy sauce
• Salt and pepper, to taste
• Cooking oil

Cooking Instructions

1. Cook the rice according to package instructions.
2. In a skillet, heat oil over medium heat (about 350°F or 175°C).
3. Add onion and carrot; cook for 3 minutes.
4. Add tofu and broccoli; stir well.
5. Season with salt, pepper, and soy sauce. Cook until the broccoli is tender.

Tofu Broccoli Salad with Sesame Dressing

This Tofu Broccoli Salad with Sesame Dressing is a delicious and healthy choice. It combines crunchy broccoli with soft tofu, making a great dish for lunch or dinner.

To start, press your tofu to remove excess moisture. Cut it into cubes and pan-fry it until golden brown. This adds texture and flavor to the salad.

Blanch the broccoli in hot water for a few minutes. This keeps it vibrant green and crisp. Once cooked, combine the tofu and broccoli in a bowl.

For the dressing, mix soy sauce, sesame oil, and a sprinkle of sesame seeds. Drizzle this mixture over the salad and toss gently. Season with salt if needed.

You can serve this salad cold or at room temperature. It works well as a side dish or a light main course. Enjoy this nutritious meal!

Ingredients

• 1 block of tofu
• 2 cups broccoli florets
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon sesame seeds
• Salt, to taste

Cooking Instructions

1. Press the tofu for 20 minutes.
2. Cut tofu into cubes.
3. Pan-fry tofu until golden brown.
4. Blanch broccoli for 2-3 minutes.
5. Combine tofu and broccoli in a bowl.
6. Mix soy sauce, sesame oil, and sesame seeds.
7. Drizzle dressing over the salad and toss gently.
8. Season with salt as needed.
9. Serve cold or at room temperature.

7) Lemon Garlic Tofu with Broccoli

Try making Lemon Garlic Tofu with Broccoli for a tasty and healthy meal. This dish combines savory tofu with bright, fresh flavors. The lemon juice and garlic give it a zesty kick that pairs perfectly with tender broccoli.

Start by pressing the tofu to remove excess water. Cut it into cubes and marinate it in a mix of lemon juice, garlic, and a little soy sauce. Let it sit for at least 15 minutes.

While the tofu absorbs the flavors, steam your broccoli until it’s bright green and tender. When you’re ready to cook, heat some oil in a pan and sauté the tofu until it’s golden brown. Add the broccoli to the pan and toss everything together.

You can serve this delight over rice or noodles for a complete meal. Drizzle with extra lemon juice if you like a bit more tang.

Ingredients

• 14 oz (400 g) firm tofu
• 2 cups broccoli florets
• 3 tablespoons lemon juice
• 3 garlic cloves, minced
• 2 tablespoons soy sauce
• Oil for cooking

Cooking Instructions

1. Press and cube the tofu.
2. Marinate tofu in lemon juice, garlic, and soy sauce for 15 minutes.
3. Steam broccoli until tender.
4. Heat oil in a pan.
5. Sauté tofu until golden brown.
6. Add broccoli and toss to combine.
7. Serve and drizzle with extra lemon juice if desired.

Tofu Broccoli Stir Fry with Ginger Sauce

This Tofu Broccoli Stir Fry is both simple and delicious. With fresh ingredients and a tasty ginger sauce, it makes for a quick weeknight dinner.

Start by pressing your tofu to remove excess moisture. Then, cut it into cubes and cook until crispy in a pan. While the tofu cooks, prepare your broccoli.

For the ginger sauce, combine fresh ginger, garlic, soy sauce, and a touch of sweetness. This sauce adds a fantastic flavor that pairs well with the crispy tofu and bright broccoli.

Once the tofu is ready, add the broccoli and pour in your prepared sauce. Stir everything together and cook for a few minutes until the broccoli is tender but still vibrant.

Serve this dish over rice or noodles for a complete meal that you’ll love!

Ingredients

• 14 oz (400 g) firm tofu
• 2 cups broccoli florets
• 2 tablespoons fresh ginger, minced
• 2 cloves garlic, minced
• 3 tablespoons soy sauce
• 1 tablespoon maple syrup or honey
• 2 tablespoons cooking oil

Cooking Instructions

1. Press the tofu for 15 minutes, then cut it into cubes.
2. Heat oil in a pan and cook tofu until crispy.
3. In a bowl, mix ginger, garlic, soy sauce, and sweetener.
4. Add broccoli to the pan and pour in the sauce.
5. Stir and cook for about 5 minutes until broccoli is tender.

9) Tofu Broccoli Buddha Bowl

A Tofu Broccoli Buddha Bowl is a perfect way to enjoy a healthy meal. It’s colorful, nutritious, and easy to make. You can add your favorite toppings to customize it.

Start by roasting tofu and broccoli. Preheat the oven to 400°F (200°C). Then, cut tofu into cubes and toss it with soy sauce for flavor. Place broccoli florets alongside and roast for 20-25 minutes.

While the tofu and broccoli cook, prepare a grain base. Quinoa or brown rice works nicely. Cook according to package instructions.

For extra flavor, try making a simple dressing. A mix of tahini, lemon juice, and garlic is a great choice.

Once everything is ready, assemble your bowl. Start with your grain, then add the roasted tofu and broccoli. Top with avocado, cucumber, or sesame seeds for added crunch.

Ingredients

• 1 block firm tofu
• 2 cups broccoli florets
• 2 tablespoons soy sauce
• 1 cup quinoa or brown rice
• 1 avocado
• 2 tablespoons tahini
• Juice of 1 lemon
• 1 garlic clove (minced)

Cooking Instructions

1. Preheat the oven to 400°F (200°C).
2. Cut tofu into cubes and mix with soy sauce.
3. Place tofu and broccoli on a baking sheet.
4. Roast for 20-25 minutes.
5. Cook quinoa or brown rice as directed.
6. Mix tahini, lemon juice, and minced garlic for dressing.
7. Assemble the bowl with grain, tofu, broccoli, and toppings.

10) Smoky Tofu Broccoli Skewers

These smoky tofu broccoli skewers are a fun and tasty option for your meals. Easy to prepare, they combine the flavors of marinated tofu and fresh broccoli. Perfect for grilling or roasting, these skewers can be a hit at your next gathering.

To make these delicious skewers, start by pressing extra-firm tofu to remove excess moisture. Then, cut the tofu into cubes and marinate it in a mixture of olive oil, tamari, and smoked paprika. This adds a rich flavor.

While the tofu marinates, prepare broccoli florets. You can parboil them briefly before skewering for a tender bite. Once ready, alternate tofu and broccoli on skewers.

Cook the skewers on a grill or in the oven at 400°F (200°C) for about 15-20 minutes. Turn them occasionally until the tofu is golden and the broccoli is tender.

Ingredients

• 1 pound extra-firm tofu
• 1/4 cup olive oil
• 2 tablespoons tamari or soy sauce
• 1 teaspoon smoked paprika
• 1 large stalk broccoli

Cooking Instructions

1. Press tofu to remove moisture and cut into cubes.
2. Marinate tofu in olive oil, tamari, and smoked paprika for 30 minutes.
3. Cut broccoli into florets and parboil for 2-3 minutes.
4. Skewer tofu and broccoli alternately.
5. Grill or bake at 400°F (200°C) for 15-20 minutes, turning occasionally.