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Balsamic-Tofu-and-broccoli
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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 Time5 mins
Cook Time15 mins
Course: Main Course
Cuisine: American
Diet: Vegan, Vegetarian
Servings: 4
Calories: 398kcal
Author: Bailey

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 1x1 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