Tofu Broccoli Peanut Saure (easy, tasty and anti -inflammatory)

Looking for a simple, customizable and budget -friendly meal? This roasted tofu and vegetables with peanut sauce controls all boxes. It only requires a handful of ingredients, they meet quickly and offers a satisfactory balance of texture and flavors with tons of anti -inflammatory nutrients. The peanut sauce adds a rich, salty element that is perfectly mate with crisp tofu and grilled vegetables. In addition, it is easy to adapt based on your preferences, whether it means alternation of vegetables, using a different protein or adapting the level of spices. Could you even help you love food? I think so 😉

Why Tofu is a great vegetable protein

Tofu is one of the most flexible and affordable sources of vegetable protein. It absorbs the flavors well, making it an excellent choice for a variety of dishes. With about 10 grams of protein per ½ cup portion, it provides a satisfactory meal base. Unlike some vegetable proteins that require extensive preparation, the tofu is ready to be used directly from the package. Just squeeze excess moisture (only a 10 -minute process) and are ready to bake, mix fried or added to soups and salads.

Benefits for health from broccoli tofu with peanut sauce

This dish is filled with anti -inflammatory ingredients that offer so many health benefits:

Tofu It is rich in vegetable proteins and minerals such as iron and calcium. It also contains isoflavones, a natural vegetable compound associated with reduced risk Cancer; diabetes; heart disease.

Broccoli It is a cruciform vegetable that provides fiber and vitamins C and K, supporting bowel health, immune function and bone health. It also contains various antioxidants that can help protect against oxidative stress and inflammation.

Carrots It is high in beta carotene, which the body is converted to vitamin A, supporting vision, skin health and immune function. Entertainment fact: Beta carotene is best absorbed with healthy fat, such as sesame oil or peanut butter on this dish!

Garlic delivers compounds that may support heart health and immune function. This member of Other (onion) The family contains powerful antioxidants that can protect against oxidative stress associated with many chronic diseases.

Peanut butter Provides healthy fats and vegetable protein (2 tablespoons are 7 grams of protein), contributing to energy levels and saturation. Just be sure to check the label and avoid added ingredients such as oils and sugar.

Lime juice It is a source of vitamin C, which supports immune function and enhances the absorption of iron by vegetable foods (such as tofu in this recipe!).

Making the broccoli tofu with peanut sauce

Press Tofu

Cut the tofu into ½ inch cubes and place them in a single layer on a clean kitchen towel. Place another towel over the top and weigh with a plate or baking sheet with a large container at the top, or, my personal favorite, a heavy, flat pot (such as a cast iron saucepan). Press the tofu in this way to remove excess moisture, which helps it develop a more crisp texture when baked. If you have the time, let it sit for more than 10 minutes – the more pressed, the better!

Preheat the oven and make the peanut sauce

While the tofu is pressed, preheat the oven to 450 ° F and prepare the peanut sauce, combining peanut butter, garlic, soy sauce, lime juice, brown sugar and red pepper flakes. The addition of water gradually ensures a smooth, casting consistency.

Bake the vegetables and tofu

Line of a baking sheet with parchment paper or silicone mat. Toss the broccoli and sliced carrots with a tablespoon of toasted sesame oil in a middle bowl and then apply them to a single layer on one side of the baking sheet. Brush the tofu with the remaining tablespoon of oil and arrange it on the other side. For an extra flavor, sprinkle a pinch of each salt and pepper over the vegetables and tofu. Place the sheet on the middle rack of the oven. After about 20 minutes, the tofu should be gold and slightly crunchy, and the fork-t-shirt with a little char.

Serve with peanut sauce and enjoy!

To serve, pour the peanut sauce over the tofu and vegetables, then sliced. The dish also mates well with rice, quinoa or pasta if you want to add another item.

Frequently Questions Sauce with broccoli on tofu

How can I make this recipe faster/easier?

Using pre-chopped vegetables and pre-peeled tofu saves time (some grocery stores carry additional tofu that requires no click). A peanut sauce purchased from the store can also be a time savings if you are in a hurry, but be sure to check the chemical preservatives and added sugar!

What if I’m allergic to peanut butter?

Try replacing almond butter, cashew butter or sunflower butter. Everyone will bring a slightly different taste, but will create another creamy and tasty sauce.

Can I do it with animal protein?

Yes! The big thing for this recipe is that it is so adaptable. Chicken breast or shrimp can be used in the tofu position. If you use chicken, cut it into bite -sized pieces and bake next to the vegetables, adjusting the cooking time to make sure it is fully cooked. Shrimp can be baked for a shorter period of time, about 8-10 minutes, up to opaque and stable.

This broccoli tofu with peanut sauce is an easy and flexible meal choice that is also great for the Prep meal! Whether you are looking for a vegetable source of protein or you want to exchange to an alternative, it is simple to adjust your preferences. Serve as it is or with a set of grains of your choice for a satisfactory and balanced meal.

Try it and let me know how you like the comments!

Looking for more delicious tofu recipes? See my own PAN TERIYAKI Tofu sheet with pineapple and vegetables; Zoodles with tofu and peanut sauceor Spring with peanut sauce for more inspiration.

Preheat the oven to 450 ° F.
Cut the tofu into ½-inch cubes and adjust to a single layer on a clean kitchen towel, place another towel on it and weigh it with a plate or a baking sheet and a large container on top for 10 minutes (as type).
While the oven heating and tofu push, make the peanut sauce: combine garlic, peanut butter, soy sauce, lime juice, brown sugar and red pepper flakes in a blender or food processor. Pulse up to smooth, adding water as needed to achieve a cast consistency.
Toss the broccoli and carrots with a tablespoon of sesame in a middle bowl. Place them in a single layer on one side of a baking sheet. Brush the remaining 1 tablespoon of sesame in the tofu, then arrange it to a single layer on the other side of the baking sheet. Sprinkle a pinch of each salt and pepper over the vegetables and tofu. Place the sheet in the oven.
Bake until the tofu and the vegetables are slightly crisp and brown, about 20 minutes.
Serve the tofu and vegetables with the peanut sauce that drowned over the top and garnish with the onions, if desired.

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