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
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.
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.
42 Comments
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.
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.
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
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).
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
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.
I’ve never tried Tamari sauce, but now I am intrigued!
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.
This looks like a potential “try a new recipe” option. Confession…I don’t think I’ve ever had tofu….
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!
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!
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!
I would eat this but I guarantee the carnivores at my house would throw their forks down in protest!
Haha. I suppose that might happen… watch out!
What a great recipe! I love simple ones like this. I’ll have to give it a try.
I prefer simple. ?
Can’t beat a simple, delicious bowl like this!
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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…
That would be just as delicious!
I’ve never tried tofu but I do like broccoli! Thanks for sharing!
You can sub it out with a different veggie or protein. Mmmm!
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.
Seriously? It’s one of the best steamed veggies ever!
What a simple and easy weeknight meal! I can’t have tofu but can easily sub for chicken 🙂
Absolutely! Noms!
I love all the green – but I just can’t bring myself to eat tofu! 🙁 My kids however will not touch broccoli – me YuMMY!
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. ?
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!
We used to eat it allllll the time. Not quite as much anymore but it’s such an easy protein source.
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.
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!
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!
My son finally — FINALLY!! — said he liked steamed broccoli. It was a miracle!
I love tofu and broccoli! With quality ingredients, you don’t need anything more, great recipe!
Thanks! It’s such a simple and nutritious meal.
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!
Haha! That makes me laugh bc of my husband’s aversion to cooked veggies and “squishy” food. Yet somehow he likes tofu… ?♀️
That sounds good! I prefer soy sauce for some reason. I think eggs is probably the staple we always have.
Oh my gosh, we always have eggs! If we don’t have anything for dinner we fall back on eggs. Lol.
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 🙂
Makes me miss tofu – I haven’t had it in a while!!