Sesame Tofu with Broccoli and Scallions

Discover a delightful, healthy dish with sesame tofu, fresh broccoli, and scallions. It's easy to make for family dinners and packed with flavor and nutrition.

Sesame Tofu with Broccoli and Scallions is a delightful dish for the taste buds and an easy-to-make option that perfectly suits a family dinner. The ease of preparation lies in its straightforward process: cubes of tofu are first pressed to remove excess moisture, then lightly coated with sesame oil before being baked or seared to achieve a crispy exterior.

Broccoli florets and vibrant scallions are quickly stir-fried,

Broccoli florets and vibrant scallions are quickly stir-fried, retaining their bright color and nutrients. The dish is finished with a savory sesame sauce that combines soy sauce, garlic, ginger, and a touch of sweetness, enhancing the natural flavors of the tofu and vegetables.

This dish is simple enough for a weeknight meal

This dish is simple enough for a weeknight meal and impressive enough to serve to guests, providing a perfect balance between healthy eating and satisfying taste.

In addition to being delicious, Sesame Tofu with Broccoli and Scallions offers several health benefits, making it an excellent choice for those focused on nutrition.

Tofu, a plant-based protein, provides a complete source of all essential amino acids and is rich in calcium and iron

Tofu, a plant-based protein, provides a complete source of all essential amino acids and is rich in calcium and iron, contributing to muscle maintenance and bone health. Broccoli, a cruciferous vegetable loaded with vitamins C and K, fiber, and numerous antioxidants that support the immune system and promote healthy digestion, adds to the dish's nutritional profile.

Scallions offer a mild, onion-like flavor while supplying beneficial compounds that can help reduce inflammation.

Scallions offer a mild, onion-like flavor while supplying beneficial compounds that can help reduce inflammation. Overall, this dish is a beautiful, meat-free, delicious, satisfying option that supports a well-rounded, health-conscious diet.

Prep time: 10 minutes
Cook time: 20 minutes
Serves: 4

Ingredients

1 16-oz. firm tofu, well-drained
1 T. vegetable oil
1 T. cornstarch
¼ c. smooth peanut butter
3 T. soy sauce
1 lime, juiced
1 T. honey
1 garlic clove, minced
4 c. broccoli florets, steamed tender crisp
2 T. sesame seeds
3 scallions, thinly sliced

Sea salt and black pepper to taste

Cooked rice for serving

Directions

Preheat the oven to 400°F. Line a rimmed baking sheet with a piece of parchment paper for easy cleanup.

Add the tofu to the prepared baking sheet and toss with oil and cornstarch. Season to taste with salt and pepper. Transfer to the oven and bake until golden and crisp around the edges, approximately 18-20 minutes.

In the meantime, whisk together the peanut butter, soy sauce, lime juice, honey, and garlic in a medium bowl. Taste and adjust with more lime juice for freshness, honey for sweetness, or soy sauce for saltiness. If needed, add a tablespoon of water to thin it out.

Remove the tofu from the oven and toss with the sauce.

Serve the tofu and steamed broccoli over cooked rice and top with sesame seeds and scallions.

Enjoy!

Here is a list of helpful tips and variations for making Sesame Tofu with Broccoli and Scallions:

Helpful Tips:

1. Press the Tofu: Ensure you press the tofu to remove excess moisture. This can be done using a tofu press or placing the tofu between paper towels and weighing it down with a heavy object. This helps the tofu to crisp up nicely during cooking.
2. Cut Evenly: Cut the tofu into evenly sized cubes to ensure uniform cooking. This helps each piece achieve a similar texture and flavor.
3. Preheat the Pan or Oven: Whether stir-frying or baking the tofu, ensure the pan or oven is properly preheated. This helps in achieving a crispy texture on the tofu's exterior.
4. Use Fresh Ingredients: For the best flavor and texture, use fresh broccoli and scallions. The vibrant colors and crunch of fresh vegetables significantly enhance the dish.
5. Sauce Consistency: If you prefer a thicker sauce, mix a small amount of cornstarch with water while cooking, ensuring it coats the tofu and vegetables more effectively.

Variations:

1. Add Extra Vegetables: For additional flavors and textures, you can add other vegetables such as bell peppers, snap peas, or carrots to this dish.
2. Spice It Up: If you like heat, add red pepper flakes or a dash of sriracha to the sesame sauce.
3. Use Tamari for Gluten-Free: Substitute soy sauce with tamari for a gluten-free dish version.
4. Nutritional Boost: Sprinkle sesame seeds or chopped nuts such as cashews or almonds on top for added crunch and nutritional value.
5. Flavor Variations: Experiment with different tofu marinades, such as incorporating miso paste or adding a splash of rice vinegar for a tangy kick.
6. Serve Over Grains: Serve the dish over a bed of brown rice, quinoa, or rice noodles for a filling and nutritious meal.

These tips and variations can help you customize the dish to your taste preferences or dietary needs while ensuring a delicious and satisfying meal.

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