Broccoli and Tofu in Garlic Recipe

Looking for an easy Broccoli and Tofu in Garlic recipe? Learn how to make Broccoli and Tofu in Garlic using healthy ingredients.


Submitted by Mary_RD

Makes 4 servings



Broccoli and tofu in garlic sauce is a vegan and vegetarian Chinese-inspired entree that is easy to prepare. Serve this easy and simple vegetarian dish over rice or your favorite whole grain. You really can't go wrong with this simple vegetarian dish.

Recipe Ingredients for Broccoli and Tofu in Garlic

1 onion, diced
4 cloves garlic, minced
2 tbsp olive oil
2 cups broccoli, chopped
1 lb extra firm tofu, pressed
1 1/2 tsp ginger powder
1/4 tsp cayenne pepper
3 tbsp corn starch
1/4 cup lite soy sauce
1 cup water

Recipe Directions for Broccoli and Tofu in Garlic

  1. Cut tofu into 1 inch cubes.

  2. in a large skillet, sautee onions and garlic in olive oil until onions turn clear, about 3-5 minutes.

  3. Add the tofu, ginger, cayenne and broccoli to the pan and continue to cook until broccoli is done, another 6-8 minutes.

  4. In a separate small bowl, mix together the corn starch, soy sauce and water, then add this mixture to the broccoli and tofu. Cook until sauce thickens, then remove from heat.

  5. Serve over rice or whole grains and enjoy!

Categories

Main Dish

Nutrition Facts
Serving Size 277.2g
Amount Per Serving
Calories
203
Calories from Fat
106
% Daily Value*
Total Fat
11.8g
18%
Saturated Fat
2.0g
10%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
912mg
38%
Potassium
371mg
11%
Total Carbohydrates
16.7g
6%
Dietary Fiber
2.8g
11%
Sugars
3.7g
Protein
12.1g
Vitamin A 6% Vitamin C 71%
Calcium 26% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • No cholesterol
  • High in calcium
  • High in manganese
  • High in selenium
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement