Nutrient-Rich Broccoli and Tofu Salad
Lighten Up Your Day! Simple Diet Side Dish with Fresh Broccoli and Soft Tofu
Introducing ‘Broccoli and Tofu Salad,’ a delightful side dish where the crisp texture of superfood broccoli meets the delicate softness of tofu. It’s incredibly easy to make, perfect for everyday meals, and an excellent addition to your diet or healthy eating plan.
Main Ingredients- 1 head of broccoli (choose fresh, firm broccoli)
- 1 block (500g) firm tofu (such as for pan-frying or stewing)
- 1/4 tsp salt (adjust to your taste)
- A drizzle of sesame oil (fresh sesame oil for a nutty aroma)
- 1 Tbsp toasted sesame seeds (for garnish and nutty flavor)
Cooking Instructions
Step 1
Washing the Broccoli: First, fill a bowl with enough water to submerge the broccoli. Place the broccoli florets upside down in the water and let them soak for about 20 minutes. Gently shaking the broccoli will help open up the florets, allowing dirt and debris to fall away. Thorough washing is key to a delicious dish.
Step 2
Cutting into Bite-Sized Pieces: Once thoroughly washed, cut the broccoli into manageable, bite-sized florets. Don’t discard the stems! Peel the tough outer layer of the stem if desired, and cut them into sticks. The stems are packed with nutrients, so use them too.
Step 3
Removing Pesticide Residues: Place the cut broccoli back into a bowl and cover it with water. Add 2 tablespoons of vinegar and let it soak for another 5 minutes. Vinegar helps to remove any residual pesticides, making the broccoli safer to eat.
Step 4
Blanching the Broccoli: Bring a pot of water to a boil and add half a tablespoon of coarse salt. Carefully add the prepared broccoli to the boiling water and blanch for just 30 to 40 seconds. Overcooking can make the broccoli mushy, so be mindful of the time.
Step 5
Cooling and Draining: Immediately transfer the blanched broccoli to a bowl of ice-cold water to rapidly cool it down. This helps maintain its vibrant green color. Once cooled, drain the broccoli well using a colander.
Step 6
Blanching the Tofu: Now, let’s prepare the tofu. Place the block of tofu in boiling water and blanch for about 2 minutes. This step firms up the tofu and removes any unwanted odors, making it ideal for mixing.
Step 7
Squeezing Water from Tofu: After blanching, drain the tofu on a colander. Once it’s cool enough to handle, press firmly to squeeze out as much water as possible. Removing excess water prevents the dish from becoming watery and helps the seasoning to penetrate better.
Step 8
Mashing Tofu and Combining Ingredients: Place the drained tofu in a bowl and mash it until it’s smooth and lump-free using a fork or your hands. Add the blanched broccoli to the mashed tofu and gently combine.
Step 9
Seasoning and Mixing: To the tofu and broccoli mixture, add 1/4 teaspoon of salt, a drizzle of sesame oil, and 1 tablespoon of toasted sesame seeds. Gently mix everything together with your hands until well combined. Taste and adjust the salt if needed to suit your preference.
Step 10
Serving: Your delicious and healthy Broccoli and Tofu Salad is ready! Enjoy the wonderful combination of crisp broccoli and soft tofu. It’s a fantastic side dish for any meal or a great option for a healthy diet.
