Meatless Meal: Tofu with broccoli

For your next meatless meal, check out Tofu with broccoli. Going meatless once a week gives your family time to get creative with all types of meals. Tofu can be seasoned to your liking and is a SNAP-eligible item, so you won’t have to spend your extra cash on this dish. Have a side of rice, mash potato, or a second vegetable to make this meal complete! “Meatless Monday” may become a trend in your home. Cleanup is simple since this dish can be prepared in the same pan. Check out the recipe below.

Tofu with Broccoli 

  • Makes: 4 Servings
  • Prep Time: 20 minutes
  • Cook Time: 35 minutes

Tofu cooked until golden brown, and broccoli sautéed in a soy and scallion sauce make up this one-skillet meal. Serve with a side of brown rice for a quick dish.


  • 1 pound firm tofu
  • 4 teaspoons vegetable oil
  • 2 cloves garlic (peeled and minced)
  • 2 scallions (green and whites chopped)
  • 1 head broccoli (broken into florets, stems chopped)
  • 1/4 cup water
  • 1 tablespoon low-sodium soy sauce
  • 1/2 teaspoon Crushed red pepper flakes
  • 1 tablespoon Chopped fresh cilantro (or basil leave)


  1. Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces.
  2. Put 2 layers of paper towel on a cutting board and put the tofu on top. Let drain at least 20 minutes (and up to 2 hours).
  3. Place a skillet over medium heat and when hot, add 2 teaspoons oil.  Add the tofu, one piece at a time, and cook until golden, about 3 minutes per side. Remove the tofu to a plate and set aside.
  4. Reheat the skillet and when it is hot, add remaining 2 teaspoons oil. Add garlic and scallions and cook until just golden, about 2 minutes. Add the broccoli and water and raise the heat to high. Cook until the broccoli is tender, about 4 minutes.
  5. Return the tofu to the pan and add the remaining ingredients. Stir well.   
  6. Serve with a side of brown rice. 

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Nutrition Information

Serving Size: 4 ounce

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Total Calories151
Total Fat10 g
Saturated Fat1 g
Cholesterol0 mg
Sodium173 mg
Carbohydrates8 g
Dietary Fiber3 g
Total Sugars2 g
Added Sugars included0 g
Protein12 g
Vitamin D0 mcg
Calcium269 mg
Iron3 mg
Potassium437 mg