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Tofu & Broccoli Peanut Protein Bowls – A Simple, Satisfying Weeknight Favorite

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the tofu and broccoli:
  • 14 oz (400 g) extra-firm tofu, drained and pressed
  • 2 tablespoons cornstarch
  • 2 tablespoons neutral oil (avocado, canola, or grapeseed)
  • 4 cups broccoli florets (about 1 large head)
  • 2 cloves garlic, minced
  • 1 teaspoon grated fresh ginger (optional)
  • Salt and black pepper, to taste
  • For the peanut sauce:
  • 1/3 cup creamy peanut butter
  • 2 tablespoons low-sodium soy sauce or tamari
  • 1 tablespoon rice vinegar or lime juice
  • 1 tablespoon maple syrup or honey
  • 1 teaspoon toasted sesame oil
  • 1–3 teaspoons sriracha or chili-garlic sauce (to taste)
  • 3–5 tablespoons warm water to thin
  • For serving:
  • 2–3 cups cooked brown rice, jasmine rice, or quinoa
  • 1 small carrot, ribboned or shredded
  • 1 small cucumber, thinly sliced
  • 2 green onions, thinly sliced
  • Fresh cilantro, chopped (optional)
  • Lime wedges
  • Toasted peanuts or sesame seeds for crunch

Method
 

  1. Press the tofu. Wrap the tofu in a clean kitchen towel and place a heavy skillet or a few cans on top for 15–20 minutes. This removes excess moisture and helps it crisp.
  2. Cook the grain. While the tofu presses, cook your rice or quinoa according to package directions. Fluff and keep warm.
  3. Make the peanut sauce. In a bowl, whisk peanut butter, soy sauce, vinegar or lime, maple syrup, sesame oil, and sriracha. Add warm water a tablespoon at a time until smooth and pourable. Taste and adjust salt, heat, and tang.
  4. Prep the veggies. Cut broccoli into bite-size florets. Slice cucumber, shred carrot, and chop herbs and green onions. Set aside.
  5. Cube and coat the tofu. Cut pressed tofu into 3/4-inch cubes. Toss gently with cornstarch, a pinch of salt, and pepper until lightly coated.
  6. Crisp the tofu. Heat 1 tablespoon oil in a large nonstick skillet over medium-high. Add tofu in a single layer and cook 8–10 minutes, turning every couple of minutes, until golden and crisp on all sides. Transfer to a plate.
  7. Cook the broccoli. In the same pan, add the remaining tablespoon of oil. Add broccoli and cook 3–4 minutes until bright green and just tender. Stir in garlic and ginger for 30–60 seconds until fragrant. Season with a pinch of salt.
  8. Glaze (optional). Drizzle 2 tablespoons of the peanut sauce over the broccoli and tofu in the pan, tossing for 30 seconds to lightly coat without over-saucing.
  9. Assemble the bowls. Add a scoop of rice or quinoa to each bowl. Top with tofu and broccoli. Add cucumber, carrot, green onions, and herbs. Spoon on more peanut sauce.
  10. Finish and serve. Sprinkle with toasted peanuts or sesame seeds and add lime wedges. Serve warm with extra sauce on the side.