Nutrient-Rich Tofu and Broccoli Rice Bowl Recipe
How to Make Delicious Tofu Broccoli Rice Bowl | Healthy Tofu Rice Bowl, Broccoli Rice Bowl Recipe
Hello everyone! Today, I’m excited to share a recipe for a ‘Tofu and Broccoli Rice Bowl’ that’s both delicious and incredibly healthy. The chewy tofu and crisp broccoli are stir-fried in a savory-sweet soy sauce base, creating a captivating dish that will have you finishing your rice bowl in no time. Tofu is packed with beneficial protein, while broccoli is loaded with vitamins and minerals, making this a wholesome meal suitable for all ages. Broccoli offers benefits for eye health, fatigue recovery, and immune support, while tofu contributes to brain and cardiovascular health. Together, they create a fantastic synergy! The mild, non-spicy soy sauce dressing ensures everyone can enjoy this delightful meal. Let’s get started on making this healthy and tasty Tofu and Broccoli Rice Bowl!
Main Ingredients
- 300g firm or stewing tofu
- 1 head of broccoli (approx. 300g)
- 2 bowls of warm cooked rice
Cooking Instructions
Step 1
Alright, let’s begin our delightful culinary journey to create this delicious Tofu and Broccoli Rice Bowl!
Step 2
First, gently press the tofu with paper towels to remove excess moisture. Then, cut it into bite-sized cubes, about 2cm on each side. Cutting them too small might cause them to break apart during cooking, so aim for a moderate size.
Step 3
Wash the broccoli thoroughly and separate it into small florets. Bring a pot of water to a boil with a pinch of salt. Once boiling, add the prepared broccoli florets and blanch for about 45 seconds to 1 minute. Avoid overcooking, as mushy broccoli loses its appeal; maintaining a slight crispness is key.
Step 4
Immediately after blanching, rinse the broccoli under cold running water to cool it down. This step helps to retain the vibrant green color and crisp texture of the broccoli.
Step 5
Mince the 4 cloves of garlic finely using a knife or a garlic press. Place the minced garlic in a small bowl.
Step 6
To the bowl with minced garlic, add 3 Tbsp soy sauce, 1 Tbsp sugar, 1 Tbsp oligosaccharide, 2 Tbsp sesame oil, 1 Tbsp vinegar, a pinch of black pepper, and 1 tsp ginger powder (if using). Whisk everything together to create a flavorful sauce. The addition of vinegar enhances the flavor and balances any richness.
Step 7
Now, heat a pan over medium heat and add a generous amount of cooking oil. Add the cubed tofu and stir-fry until all sides are golden brown and slightly crispy. This process enhances the tofu’s nutty flavor.
Step 8
Once the tofu is nicely browned, transfer it to a plate lined with paper towels to absorb any excess oil. Set it aside.
Step 9
In the same pan used for the tofu, add the broccoli and stir-fry briefly. Once the broccoli is slightly tender, return the cooked tofu to the pan. Pour in all the prepared soy sauce mixture. Stir-fry over medium-low heat for about 1-2 minutes, ensuring the sauce coats the tofu and broccoli evenly. Be careful not to overcook at this stage.
Step 10
Serve a generous portion of warm cooked rice in a bowl. Top the rice with the delicious stir-fried tofu and broccoli mixture.
Step 11
Finally, sprinkle with sesame seeds for an added nutty aroma. Your healthy and delicious Tofu and Broccoli Rice Bowl is ready! Enjoy your meal!
