Are you tired of boring, bland meals that leave you unsatisfied? Get ready to revolutionize your dinner routine with this mouthwatering Oven Roasted Tofu Broccoli Bowl that promises to tantalize your taste buds and deliver a nutritional punch! In just 40 minutes, you'll create a restaurant-worthy dish that's not only incredibly delicious but also packed with protein, crispy textures, and vibrant flavors that will make your weeknight dining an exciting culinary adventure.
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: Asian
Serves: 4 servings
Ingredients
- 1 block firm tofu, cubed
- 2 cups broccoli florets
- 2 tbsp olive oil
- 1 tbsp soy sauce
- 1 tsp garlic powder
- Salt and pepper to taste
- Cooked rice or quinoa for serving
Instructions
- Preheat the oven to 425°F (218°C). Line a large baking sheet with parchment paper or a silicone baking mat to prevent sticking.
- Drain the tofu block and press out excess moisture using a clean kitchen towel or tofu press. Pat the tofu cubes completely dry to ensure crispy roasting.
- In a large mixing bowl, combine olive oil, soy sauce, garlic powder, salt, and pepper. Whisk the marinade ingredients until well blended.
- Add tofu cubes to the marinade and gently toss to coat evenly. Let the tofu marinate for 5-10 minutes to absorb the flavors.
- Spread the marinated tofu cubes on one half of the prepared baking sheet. On the other half, arrange broccoli florets.
- Drizzle additional olive oil over the broccoli and season with a pinch of salt and pepper.
- Roast in the preheated oven for 20-25 minutes, flipping the tofu and broccoli halfway through to ensure even browning.
- While roasting, prepare rice or quinoa according to package instructions.
- Remove from oven when tofu is golden brown and crispy, and broccoli is tender with slightly charred edges.
- Serve the roasted tofu and broccoli over warm rice or quinoa. Optionally, garnish with sesame seeds or green onions.
Tips
- Moisture is the enemy of crispy tofu! Always press and thoroughly pat dry your tofu before marinating to achieve that golden, crunchy exterior.
- Don't overcrowd your baking sheet - give the tofu and broccoli enough space to roast properly, allowing them to caramelize instead of steaming.
- For extra flavor complexity, experiment with different marinades like adding a touch of sesame oil, sriracha, or honey to the soy sauce mixture.
- Use a high-temperature oven (425°F) and flip the ingredients midway to ensure even, beautiful browning on all sides.
- If you want an extra protein boost, consider adding a sprinkle of nutritional yeast or toasted sesame seeds on top before serving.
Nutrition Facts
Calories: 250kcal
Carbohydrates: 20g
Protein: 15g
Fat: 12g
Saturated Fat: 2g
Cholesterol: 0mg
