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Tossed Tofu Broccoli Bowl

April 10, 2017

Happy Meatless Monday, loves! Today I have a super simple recipe for you — Tossed Tofu Broccoli Bowl. It’s for those nights you’re too busy tired to whip up a gourmet meal, but you don’t want to spend money or waste time ordering out. All you need are some pantry and refrigerator staples: broccoli, tofu, and brown rice.

My husband actually created this awesome recipe. It was one of those nights where I was working and neither one of us really felt like cooking. He dug around in the refrigerator and voila — Tossed Tofu Broccoli Bowl was born!

It’s flavorful, has all the necessary food groups, and it’s incredibly easy to make. And great news for parents: even our kids loved it! A winner all around. Check it out:

Tossed Tofu Broccoli Bowl has all the necessary food groups, is easy to make and great news for parents -- even kids love it. -Running on Happy

Tossed Tofu Broccoli Bowl

Ingredients
  • 1 Tbsp coconut oil
  • 1 crown of broccoli, torn into bite sized pieces
  • 14 oz package extra firm tofu, drained and cut into 1/2″ cubes
  • 1-2 Tbsp Tamari (or sauce of choice)
  • 3 C cooked brown rice
Directions

Steam broccoli in steamer for 8-10 minutes, until fork tender.

While broccoli is steaming, heat oil in a medium saucepan over medium-high heat. Cook tofu until lightly browned on each side, approximately 5 minutes per side.

When broccoli and tofu are cooked, combine in a large bowl. Lightly toss with tamari (or whichever sauce you choose). Serve hot over cooked brown rice.

Helpful tip: Be sure to cook your brown rice well ahead of time. Most brown rices take about 45-55 minutes of cooking time. If you’re in a hurry, sub out the brown rice for white rice.



Need a simple meal? Tossed Tofu Broccoli Bowl is easy + nutritious. #recipe #MeatlessMonday
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Tossed Tofu Broccoli Bowl is a new family favorite. And you can always change things around depending on what’s in your refrigerator. Got cauliflower? Use that instead. Or maybe you’re more of a steamed carrots family — you can use those, too. The sky’s the limit with this bowl. Enjoy!

xo

TALK TO ME!

What’s one item you almost always have stocked in your refrigerator?

Pick one: Tamari or soy sauce? (yes, they’re different!)

Linking up with Confessions of a Mother Runner and The Fit Foodie Mama for Meatless Monday, and Marathons and Motivation for Fitness & Food.

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General  / Sandwiches and Mains

42 Comments


Lisa @ Mile by Mile
April 10, 2017 at 5:54 am
Reply

I don’t think I have ever had tamari sauce. I love making bowls like this, although I usually use chicken. When I think of it I like to make brown rice over the weekend so I have it to use during the week! It does take awhile to cook but at least its hands- off so I just put it on the stove and let it simmer while i do other stuff.



    Rachel
    April 10, 2017 at 8:21 am
    Reply

    Exactly — brown rice is easy but you have to plan for it! There have been so many nights I planned on making brown rice only to see I had abut 30 minutes for dinner prep and had to switch to white rice. Which I actually prefer but my husband doesn’t so we try to rotate.

Linz @ Itz Linz
April 10, 2017 at 7:22 am
Reply

that does look super easy! i def don’t know the difference between tamrai and soy sauce… but soy sauce is what’s in my fridge



    Rachel
    April 10, 2017 at 8:20 am
    Reply

    They’re very similar. Soy sauce is made with wheat (aka not gluten-free) and is a bit saltier. Tamari is made from miso and usually doesn’t contain wheat (but sometimes it does so be careful if you have a sensitivity).

Deborah @ Confessions of a mother runner
April 10, 2017 at 7:56 am
Reply

broccoli and stir fry tofu are my go to base on weeknights as well. I just throw in what other veggies I have. Broccoli is my fave



    Rachel
    April 10, 2017 at 8:19 am
    Reply

    It’s one of the easiest vegetarian dinners ever. My kids complain about cooked peppers and things, though, so we try to stay with the “crispy” cooked veggies like broccoli and carrots.

Kimberly
April 10, 2017 at 8:02 am
Reply

I’ve never tried Tamari sauce, but now I am intrigued!



    Rachel
    April 10, 2017 at 8:19 am
    Reply

    It honestly tastes just like soy sauce. The only difference is it’s usually made without wheat (but not always) and it’s a byproduct of miso. Soy sauce is saltier and is made with wheat.

Kimberly Hatting
April 10, 2017 at 8:07 am
Reply

This looks like a potential “try a new recipe” option. Confession…I don’t think I’ve ever had tofu….



    Rachel
    April 10, 2017 at 8:18 am
    Reply

    I can’t say I’m totally on board with tofu, to be honest. It’s a weird consistency and if it’s not seasoned right (like with a lot of soy sauce or tamari) it can be really bland. But when it’s done right it’s pretty good!

Ellie
April 10, 2017 at 8:07 am
Reply

I usually prefer soy sauce because it’s a bit sweet and thicker. It’s also more common to find at Aldi’s 🙂 I make this dinner once a week, I just call it a “bowl” and usually add more sauce and some beans. Pefect!



    Rachel
    April 10, 2017 at 8:17 am
    Reply

    I get more of a salty flavor from soy sauce than tamari. Interesting you get sweet from it!

    It’s such an easy dinner. I’ll have to try adding some beans!

Wendy@Taking the Long Way Home
April 10, 2017 at 8:10 am
Reply

I would eat this but I guarantee the carnivores at my house would throw their forks down in protest!



    Rachel
    April 10, 2017 at 8:16 am
    Reply

    Haha. I suppose that might happen… watch out!

Julie @ Running in a Skirt
April 10, 2017 at 8:22 am
Reply

What a great recipe! I love simple ones like this. I’ll have to give it a try.



    Rachel
    April 11, 2017 at 7:28 am
    Reply

    I prefer simple. ?

Annmarie
April 10, 2017 at 8:54 am
Reply

Can’t beat a simple, delicious bowl like this!



    Rachel
    April 11, 2017 at 7:28 am
    Reply

    ?

The Accidental Marathoner
April 10, 2017 at 8:59 am
Reply

I don’t love tofu, but I do love everything else in your recipe! It looks so quick and simple. I think I might try it, but maybe with cubed chicken breasts instead…



    Rachel
    April 11, 2017 at 7:28 am
    Reply

    That would be just as delicious!

Katie Shepherd
April 10, 2017 at 9:38 am
Reply

I’ve never tried tofu but I do like broccoli! Thanks for sharing!



    Rachel
    April 11, 2017 at 7:28 am
    Reply

    You can sub it out with a different veggie or protein. Mmmm!

Marcia
April 10, 2017 at 10:20 am
Reply

This looks easy to make and delicious! Sadly I can’t get anyone is this house besides me to go near broccoli. They don’t know what they’re missing.



    Rachel
    April 11, 2017 at 7:27 am
    Reply

    Seriously? It’s one of the best steamed veggies ever!

Nicole @ Fitful Focus
April 10, 2017 at 1:20 pm
Reply

What a simple and easy weeknight meal! I can’t have tofu but can easily sub for chicken 🙂



    Rachel
    April 11, 2017 at 7:26 am
    Reply

    Absolutely! Noms!

Gina @runningaroundtheboyz
April 10, 2017 at 2:37 pm
Reply

I love all the green – but I just can’t bring myself to eat tofu! 🙁 My kids however will not touch broccoli – me YuMMY!



    Rachel
    April 11, 2017 at 7:21 am
    Reply

    I know, tofu is weird. When I was in elementary school my friend’s mom ate tofu and we thought it was the weirdest thing ever. ?

Anna @ Piper's Run
April 10, 2017 at 3:24 pm
Reply

It’s been ages since I’ve had tofu which is kinda funny as my husband is vegan! We don’t tend to eat a whole lot of it but sounds pretty easy!



    Rachel
    April 11, 2017 at 7:20 am
    Reply

    We used to eat it allllll the time. Not quite as much anymore but it’s such an easy protein source.

The Accidental Marathoner
April 10, 2017 at 3:49 pm
Reply

Have you every tried the Birds Eye Steamfresh frozen brown rice? It’s whole grain and the only ingredient is cooked brown rice (brown rice and water). You can find it in the frozen foods section. It cooks in about 4 minutes on the microwave and comes out perfect. Serves 2. It usually runs around $1.79, but I just bought 10/$10.00 at our local major grocery chain. It tastes fantastic and with the quick cook time, we always have it on hand.



    Rachel
    April 11, 2017 at 7:17 am
    Reply

    No! I’ve never even heard of it. But that’s a game changer!! I’ll have to check that out. Thanks for the tip!

Cyndi
April 10, 2017 at 4:02 pm
Reply

Looks delicious and simple! I use to eat tofu all the time but had to cut back. Broccoli is my favorite and it’s one vegetable that my kids and husband will actually eat, although they won’t dare eat tofu!



    Rachel
    April 11, 2017 at 7:16 am
    Reply

    My son finally — FINALLY!! — said he liked steamed broccoli. It was a miracle!

Alison's Allspice
April 10, 2017 at 5:30 pm
Reply

I love tofu and broccoli! With quality ingredients, you don’t need anything more, great recipe!



    Rachel
    April 11, 2017 at 7:15 am
    Reply

    Thanks! It’s such a simple and nutritious meal.

Michelle @ Running with Attitude
April 10, 2017 at 8:23 pm
Reply

Broccoli is a big hit with my kids. I’m curious if my boys would eat tofu…my husband won’t…such a baby! LOL!



    Rachel
    April 11, 2017 at 7:15 am
    Reply

    Haha! That makes me laugh bc of my husband’s aversion to cooked veggies and “squishy” food. Yet somehow he likes tofu… ?‍♀️

Jenn
April 10, 2017 at 8:31 pm
Reply

That sounds good! I prefer soy sauce for some reason. I think eggs is probably the staple we always have.



    Rachel
    April 11, 2017 at 7:14 am
    Reply

    Oh my gosh, we always have eggs! If we don’t have anything for dinner we fall back on eggs. Lol.

Mary Beth Jackson
April 11, 2017 at 10:29 am
Reply

For some reason tofu scares me, I have never tried it! I know I need to get past that hurdle and this dish looks very good! One day 🙂



Ilka
April 11, 2017 at 8:02 pm
Reply

Makes me miss tofu – I haven’t had it in a while!!



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