Published: · Modified: by Becky Striepe · This post may contain affiliate links. As an Amazon and ShareASale associate, I earn from qualifying purchases.
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This recipe is sponsored by EZ Tofu Press. All opinions are 100% my own.
Roasted tofu and broccoli over hearty quinoa is a super easy, super healthy, and super satisfying sheet pan meal.
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Y'all, tofu with broccoli is basically default mode for my family. And this roasted tofu and broccoli bowl is an easy way to make a meal of our two faves.
Real talk: my kid will not with quinoa. I love this bowl with quinoa, but if you have a quinoa hater in your house, you can serve this dish over rice or pasta instead. It's just as easy and delicious!
Pressing the tofu
Pressing the tofu is key to making tofu with broccoli that has that restaurant feel. Getting the water out gets the tofu ready to soak in your marinade.
Pressing also improves your tofu's texture, taking it from extra firm to super firm. Perfect for a recipe like this one!
I press my tofu with the EZ Tofu Press.
The EZ Tofu Press gets an average of ½ cup of water out of a block of tofu -- I've tested it myself! And the new, honeycomb design uses less plastic than other tofu presses.
Recipe notes
This roasted tofu and broccoli bowl is starts with a sheet pan. Half a sheet pan, really.
Once you press, slice, and marinate your tofu, arrange it on half of a sheet pan. You will fill up that other half later. For now, toss that pan into the oven.
After 20 minutes, you'll add the broccoli to the other half of the pan. Then, let everything bake for 15-20 more minutes.
While the tofu with broccoli bakes in the oven, prepare your quinoa and sauce of choice.
I used my oil-free avocado pesto, but when it comes to sauces, you've got options. See the section below for sauce ideas!
When the baking time is up, toss the quinoa into your bowls, top with the tofu and broccoli, and sauce things up.
Sauce suggestions
What I love about this dish is its flexibility. You can really turn it into whatever you want by simply adding a different sauce.
Or, serve everyone their bowls sauce-free, and put a selection of sauces on the table. Kids love when they get to choose their own toppings!
Here are some sauce suggestions for your tofu and broccoli bowl:
- avocado pesto
- peanut sauce
- tahini sauce
- creamy strawberry vinaigrette
- creamy chipotle sauce
You can also use bottled sauces or salad dressings to make this meal even less work. Teriyaki sauce or sweet chili sauce are great additions to this bowl.
Do what works for you!
How to store
Store your leftovers in an airtight container. They will keep for three to five days in the refrigerator.
You can store the tofu with broccoli and quinoa all together or keep them separate. Either is fine! You can also store with or without the sauce.
I wasn't joking when I told you that this recipe was flexible!
📖 Recipe
Roasted tofu and broccoli bowl
by Becky Striepe
Roasted tofu and broccoli over hearty quinoa is a super easy, super healthy, and super satisfying sheet pan meal.
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 40 minutes mins
Total Time 50 minutes mins
Servings: 4 servings
Ingredients
- 1 block extra firm tofu pressed and cut into 1" cubes
- 2 tablespoons olive oil divided
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 cup dry quinoa cooked according to package directions
- 4 cups broccoli florets
- 1 batch oil free avocado pesto or other sauce of your choice, see notes
Instructions
In a large shallow dish, toss together the tofu cubes, 1 tablespoon of olive oil, soy sauce, and vinegar. Set aside to marinate for at least 20 minutes.
Preheat the oven to 400° F.
While the tofu marinates and the oven preheats, cook the quinoa according to package directions. I have lots of quinoa cooking options outlined here! I prefer my pressure cooker, since it's so easy and quick.
Transfer the marinated tofu to one half of a sheet pan lined with parchment paper. Bake for 20 minutes. Save the bowl that the tofu was in -- you'll need it in the next step!
Add the broccoli and remaining tablespoon of olive oil to the bowl that the tofu was in. Toss together to coat. Remove the pan of tofu from the oven, add the broccoli to the other half of the baking sheet, and bake for 15-20 more minutes, until the broccoli is cooked to your liking.
Divide the cooked quinoa between 4 serving bowls. Top with the tofu and broccoli, and finish off with the sauce. You can serve the sauce on the side, if you prefer, so everyone can sauce their own bowls.
Video
📝 Notes
When it comes to sauce, you've got options! Here are a few ideas:
- avocado pesto
- peanut sauce
- tahini sauce
- creamy strawberry vinaigrette
- creamy chipotle sauce
- bottled teriyaki sauce
- bottled sweet chili sauce
Nutrition
Nutrition Facts
Roasted tofu and broccoli bowl
Amount per Serving
Calories
460
% Daily Value*
Fat
26
g
40
%
Saturated Fat
4
g
20
%
Polyunsaturated Fat
5
g
Monounsaturated Fat
Sodium
604
mg
25
%
Potassium
1153
mg
33
%
Carbohydrates
44
g
15
%
Fiber
12
g
48
%
Sugar
3
g
3
%
Protein
19
g
38
%
Vitamin A
710
IU
14
%
Vitamin C
91
mg
110
%
Calcium
107
mg
11
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
Keywords roasted tofu and broccoli, sheet pan tofu and broccoli, tofu with broccoli
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