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meal prep container with tofu and broccoli

Sheet Pan Ginger Soy Tofu and Broccoli

  • Author: Alex Caspero
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Oven
  • Cuisine: American

Description

Easy Vegan Meal Pre! A complete guide on how to vega meal-prep to save time and money.


  • Author: Alex Caspero
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Oven
  • Cuisine: American
  • Author: Alex Caspero
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Category: Dinner
  • Method: Oven
  • Cuisine: American
Scale

Ingredients

  • 1/3 cup low-sodium soy sauce, divided
  • 1 tablespoon rice wine vinegar
  • 2 tablespoons toasted sesame oil, divided
  • 2 garlic cloves, divided
  • 3 tablespoons fresh minced ginger
  • 1 teaspoon red pepper flakes
  • 1/4 cup vegetable broth
  • 2 teaspoons cornstarch
  • 1 tablespoon olive oil
  • 4 cups broccoli florets
  • 1 (14 ounce) package extra firm tofu, drained, pressed and cut into cubes
  • brown rice/quinoa for serving

Instructions

Instructions

  1. Preheat the oven to 400 degrees F.
  2. Whisk together 1/4 cup soy sauce, rice wine vinegar, 1 tablespoon toasted sesame oil, 1 minced garlic clove, fresh ginger, red pepper flakes, vegetable broth and cornstarch until smooth and set aside.
  3. Press the tofu to remove as much water as possible. You can do this using a tofu press or by wrapping it in paper towels and placing a heavy object on top for 10-15 minutes.
  4. Toss the broccoli and tofu with the remaining soy sauce, sesame oil, olive oil, minced garlic clove and pinch salt and freshly ground pepper.
  5. Place in a single layer on a baking sheet and roast until broccoli is tender and tofu is crispy, about 20-25 minutes.
  6. While the tofu cooks, place the soy sauce mixture in a small saucepan over medium heat. Stir until thickened, about 5-10 minutes.
  7. Divide the brown rice among 4 bowls (or meal plan containers, I use these) and top with the tofu and broccoli. Spoon the sauce on top and garnish with sesame seeds, if desired.

Notes

I serve these with fruit and my no-bake nutella energy bites.


Nutrition

  • Serving Size: 1/4 recipe with 1/2 cup cooked brown rice
  • Calories: 300
  • Sugar: 2 g
  • Sodium: 662 mg
  • Fat: 14 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 11 g
  • Carbohydrates: 32 g
  • Fiber: 5 g
  • Protein: 16 g

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