Tofu and Broccoli

Tofu and Broccoli is a vibrant and flavorful vegan dish that combines protein-rich tofu with crisp broccoli, all coated in a savory soy and garlic sauce. This healthy meal is perfect for a quick lunch, delivering both nutrition and satisfaction.

Ingredients

• Firm tofu - 200 grams
• Broccoli florets - 200 grams
• Soy sauce - 2 tablespoons
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Cornstarch - 1 tablespoon
• Water - 100 ml
• Salt - to taste
• Pepper - to taste
• Sesame seeds - 1 tablespoon (for garnish)

Steps

1. Press the tofu for 15 minutes to remove excess water, then cut it into 1-inch cubes.
2. In a bowl, toss the tofu cubes with cornstarch until evenly coated.
3. Heat olive oil in a large skillet over medium-high heat and add the tofu cubes. Cook for about 5-7 minutes, turning occasionally until golden brown on all sides. Remove the tofu from the skillet and set aside.
4. In the same skillet, add sesame oil, garlic, and ginger. Sauté for about 1 minute until fragrant.
5. Add the broccoli florets to the skillet and stir-fry for 2-3 minutes until they are bright green and slightly tender.
6. Return the tofu to the skillet, add soy sauce, and water. Stir everything together and cook for an additional 2-3 minutes until heated through.
7. Season with salt and pepper to taste, then remove from heat.
8. Serve hot, garnished with sesame seeds.

Nutrition

• Calories: 300
• Protein: 20 g
• Carbs: 20 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in protein from tofu, which supports muscle health.
• Broccoli is high in vitamins C and K, promoting overall health and supporting the immune system.

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