Healthy Tofu and Broccoli Recipe
created by
Kristina S. 02/06/2024
"Tofu homemade chermoula quinoa and roasted broccoli for lunch. Raspberries on the side"
"What a great way to hit your weekly target! Your lunch choice of tofu homemade chermoula quinoa and roasted broccoli is a fantastic mix of lean proteins and fiber-rich foods. The side of raspberries adds a sweet touch while also providing additional fiber. Keep this momentum going and continue exploring diverse nutritious meals youre doing an awesome work Kristina!"
See commentsIngredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 block (14 oz) firm tofu, pressed and cubed
- 2 cups broccoli florets
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1/4 cup homemade or store-bought chermoula sauce
- 1 cup fresh raspberries (for serving)
Instructions
- Preheat your oven to 400°F (200°C).
- In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork and set aside.
- While the quinoa cooks, toss the broccoli florets with 1 tablespoon of olive oil, smoked paprika, garlic powder, salt, and pepper. Spread on a baking sheet and roast for 20 minutes, or until tender and slightly crispy.
- In a skillet, heat the remaining tablespoon of olive oil over medium heat. Add the cubed tofu and cook for about 10 minutes, turning occasionally until golden brown on all sides.
- Once the tofu is cooked, drizzle with chermoula sauce and stir to coat evenly.
- To serve, divide the quinoa among plates, top with roasted broccoli and tofu, and add a side of fresh raspberries.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 20g |
| Carbohydrates | 45g |
| Fiber | 8g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 12g |
| Saturated Fat | 1.5g |
Health Benefits
This dish is rich in plant-based protein from tofu, which helps keep you full and supports muscle maintenance. Quinoa adds fiber and essential amino acids, while broccoli provides vitamins C and K, along with antioxidants. This recipe fits well into plant-based and Mediterranean diets, promoting overall health and weight loss. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a light salad of mixed greens and a lemon vinaigrette.
- Serve with a glass of infused water or herbal tea for hydration.
- Garnish with fresh herbs like parsley or cilantro for added flavor.
Recipe Variations and Adjustments
tofu and broccoli recipe
Keep the recipe as is, focusing on the tofu and broccoli as the main ingredients.
roasted broccoli recipe
For a simpler dish, omit the quinoa and tofu, and focus on roasting the broccoli with different seasonings like lemon zest and parmesan.
FAQs About This Recipe
Can I use frozen broccoli for this recipe?
Yes, frozen broccoli can be used, but reduce the roasting time as it may cook faster.
Is this recipe gluten-free?
Yes, as long as you use gluten-free soy sauce or tamari.
How can I make this dish spicier?
Add red pepper flakes or a dash of hot sauce to the tofu while cooking.
Can I prepare this meal in advance?
Absolutely! This dish stores well in the refrigerator for up to 4 days.
What can I substitute for chermoula sauce?
You can use a tahini dressing or a simple mix of olive oil, lemon juice, and garlic.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Tofu and Broccoli Recipe for its perfect balance of protein and fiber, making it an ideal choice for weight loss. The combination of protein-rich tofu and fiber-packed quinoa keeps you feeling full and satisfied. Plus, it’s easy to prepare, making it a great option for busy days or travel. The addition of roasted broccoli and a side of fresh raspberries not only enhances the flavor but also adds a delightful touch of sweetness and extra nutrients. Enjoy a nutritious meal that feels indulgent without compromising your health goals!
Recipe created by Fitmate Coach; inspired by Kristina S.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Tofu homemade chermoula quinoa and roasted broccoli for lunch. Raspberries on the side"
"What a great way to hit your weekly target! Your lunch choice of tofu homemade chermoula quinoa and roasted broccoli is a fantastic mix of lean proteins and fiber-rich foods. The side of raspberries adds a sweet touch while also providing additional fiber. Keep this momentum going and continue exploring diverse nutritious meals youre doing an awesome work Kristina!"