Balsamic Tofu and Broccoli

5 from 1 vote
Jump to Recipe

This post may contain affiliate links.

Balsamic tofu and broccoli with sautéed broccoli over quinoa is a quick and easy meal that comes together in under 20 minutes. Vegan, gluten free, and meal prep friendly. This meal is perfect for your plant-based pallet.

Balsamic Tofu and Broccoli over quinoa on a white plate.
Want to save this recipe?
Just enter your email and get it sent to your inbox! Plus you’ll get new recipes from us every week!

I get these wild cravings for tofu inspired dishes, this recipe was created during one of those cravings. It has a fresh asian twist to it with the flavors and it will leaving you satisfied without feeling heavy afterwards.

Why you need to make this Balsamic Tofu and Broccoli

This dish is a flavor explosion and it comes together in under 20 minutes. It is allergy friendly and full of nutrients that will make you feel good and satisfied after enjoying. This recipe is great for a meal prep option. I often meal prep it for weekday lunches. This balsamic tofu and broccoli goes great with rice, quinoa, or served over a bed of greens.

Ingredients Needed

Ingredients for balsamic tofu and broccoli on a grey counter.

Firm organic tofu. I always opt for organic and firm when buying tofu.

Balsamic. A main ingredient. Make sure you have a nice good quality balsamic

Maple Syrup. This offers a nutty sweetness, you can use granulated sugar if you do not have maple syrup

Dijon Mustard. this adds a bit of savory and a bite to the sauce

Seasonings. You will need red pepper flakes, salt, pepper, thyme

Olive Oil. To fry up the tofu

Broccoli. Fresh broccoli will be best

Spinach.

Garlic and Shallot.

Sesame Seeds. This is optional but I love to add them for a crunch

Parsley and Green Onions. For garnish

Steps To Make

Steps one and two for balsamic tofu and broccoli.

Step one. Press and chop up your tofu. in order to achieve crispy cubes of tofu, you need to remove as much water as possible. Wrap your block of tofu in a kitchen towel and firmly press it all sides, I often put a heavy skillet over it to help. Once tofu is pressed, slice it into equal-size cubes. Chop broccoli into equal sized pieces as well.

Step two. Cook your quinoa according to package instructions. typically about 15 minutes so start this first. Then, mince garlic and finely chop your shallot. Add the balsamic, dijon, maple syrup and seasonings to a bowl and whisk together well.

In a large skillet heat up olive oil on medium to high heat and begin to cook tofu in the skillet on high heat. Be sure to turn tofu often, brown and crisp up all the sides. This should take about 5-7 minutes.

Step three for balsamic tofu and broccoli.

Step three. Once tofu starts to brown, add in broccoli and begin to steam it in the same skillet. Cook for another 3-5 minutes. Once broccoli is softening, pour the sauce mixture over the tofu and broccoli. Add spinach and turn heat down to low, let it simmer and thicken for about 5-8 minutes.

Step four. Once the sauce has thickened slightly and the spinach has wilted lightly, serve immediately over quinoa. Sprinkle with chopped green onions and sesame seeds for garnish.

Tips for Balsamic Tofu and Broccoli

Can I use a different veggie?

Yes, cauliflower or carrots would be a great substitute.

Can I meal prep this?

Yes, this is a great meal to plan ahead and meal prep. It is just as delicious when heated up a day or two later. You can refrigerate it for up to one week.

What else can I pair this with?

This Balsamic Tofu and Broccoli goes great with brown rice, quinoa or served over a bed of greens!

If you loved this recipe let me know! Also, follow me on Instagram & Pinterest for even more fun recipes to make you feel good from the inside out. Thanks for being here.

Balsamic-Tofu-and-broccoli
5 from 1 vote

Balsamic Tofu and Broccoli

Balsamic tofu and broccoli with sautéed broccoli over quinoa is a quick and easy meal that comes together in under 20 minutes. Vegan, gluten free, and meal prep friendly. This meal is perfect for your plant-based pallet. 
Prep: 5 minutes
Cook: 15 minutes
Servings: 4

Ingredients 

  • 1 14 oz block of firm, organic tofu, *excess liquid pressed out
  • 2 cup chopped broccoli
  • 2 tbsp olive oil
  • 1 cup fresh baby spinach
  • ½ cup balsamic
  • 2 tbsp dijon mustard
  • 2 tbsp maple syrup
  • 1 tbsp coconut aminos, or soy sauce
  • ½ tsp thyme
  • ½ tsp italian seasoning
  • ½ tsp red pepper flakes
  • 1 tbsp chopped shallots
  • 3 garlic cloves, minced
  • 1 cup quinoa, *
  • 2 tbsp chopped fresh parsley , *garnish
  • 1 tbsp white sesame seed , * optional garnish
  • 2 tbsp chopped green onions, *garnish

Instructions 

  • Press and chop up your tofu. Wrap your block of tofu in a kitchen towel and firmly press it all sides, I often put a heavy skillet over it to help. Once tofu is pressed, slice it into equal-size 1×1 cubes. Chop broccoli into equal sized pieces as well.
  • Cook your quinoa according to package instructions. typically about 15 minutes so start this first. Then, mince garlic and finely chop your shallot. Add the balsamic, dijon, maple syrup, coconut aminos or soy sauce and seasonings to a bowl and whisk together well. 
  • In a large nonstick skillet heat up olive oil on medium to high heat and begin to cook tofu in the skillet on high heat. Be sure to turn tofu on all sides and often, brown and crisp up all the sides. This should take about 6 -8  minutes. 
  • Once tofu starts to brown, add in broccoli and begin to steam it in the same skillet. If you need a little more olive oil, use a small amount. Cook for another 3-5 minutes. Once broccoli is softening, pour the sauce mixture over the tofu  and broccoli. Add spinach and turn heat down to low, let it simmer and thicken for about 5-8 minutes. 
  • Once the sauce has thickened slightly and the spinach has wilted a bit, serve immediately over warm cooked quinoa. Sprinkle with chopped green onions, parsely and sesame seeds for garnish. 

Notes

*cook according to package. You may also use brown rice or salad mix. 
*this is a great meal to plan ahead and meal prep. It is just as delicious when heated up a day or two later. You can refrigerate it for up to one week.

Nutrition

Calories: 398kcal | Carbohydrates: 59g | Protein: 17g | Fat: 12g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 5g | Sodium: 181mg | Potassium: 485mg | Fiber: 6g | Sugar: 16g | Vitamin A: 1087IU | Vitamin C: 43mg | Calcium: 218mg | Iron: 4mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Author: Bailey
Prep Time: 5 minutes
Cook Time: 15 minutes
Course: Main Course
Cuisine: American
Servings: 4
Calories: 398
Keyword: 20 minute, easy dinner
Like this recipe? Leave a comment below!

About Bailey


You may also like

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe Rating




2 Comments

  1. 5 stars
    We made this for dinner yesterday and it was delicious. This eecipe will be on regular rotation for dinner in our house

    1. Love to hear that! We always enjoy this flavorful recipe when we want to lighten things up around here.