Baked Sesame Tofu and Broccoli

This Asian dinner recipe combines authentic flavors with modern cooking techniques. Ready in 40 minutes, serves 4 people. Serve hot over a bed of fluffy brown rice, quinoa, or cauliflower rice for a low-carb option. Garnish generously with sliced green onions and toasted …

Cuisine: Asian Type: Dinner Time: 40 min Servings: 4 Calories: 622 per serving
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Nutrition Information

Each serving contains approximately 622 calories and 33.0g of protein. Macronutrients include 82.0g carbohydrates and 18.0g fats per serving.

Per Serving

Calories
622
Protein
33.0g
Carbohydrates
82.0g
Fats
18.0g

Total

Calories
2488
Protein
132.0g
Carbohydrates
328.0g
Fats
72.0g

Ingredients

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This recipe requires 12 ingredients. All ingredients are commonly available at grocery stores.

  • 28.0 oz extra firm tofu
    pressed firmly, drained, and cut into 1-inch cubes
  • 1.5 lb fresh broccoli
    washed and cut into small bite-sized florets
  • 1.5 cup brown rice
    uncooked, rinsed (for serving)
  • 0.5 cup low sodium soy sauce
    or tamari for gluten-free option
  • 2.0 tbsp pure maple syrup
    natural sweetener alternative
  • 2.0 tbsp rice vinegar
    unseasoned
  • 1.0 tbsp toasted sesame oil
    for marinade flavor
  • 1.0 tbsp fresh ginger root
    peeled and grated
  • 3.0 clove garlic cloves
    minced finely
  • 1.0 tbsp cornstarch
    optional, to crisp tofu (or arrowroot powder)
  • 2.0 whole green onions
    thinly sliced
  • 1.0 tbsp toasted sesame seeds
    for garnish

Instructions

Follow these 6 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Essential Equipment Setup & Grain Start

  1. Preheat the oven to 400°F (200°C) and ensure a rack is positioned in the center.
  2. Rinse 1.5 cups brown rice (280g) under cold water until the water runs clear.
  3. Combine rice with 3 cups water (720ml) in a pot. Bring to a boil, then reduce heat to low, cover tight, and simmer. Set a timer for 30-35 minutes.
  4. Prepare a large baking sheet by lining it with parchment paper for the tofu and broccoli.

2. Produce & Aromatics Mise en Place

  1. Drain 28 oz extra firm tofu (800g). If not pre-pressed, wrap in a clean towel and place a heavy object on top to press out excess moisture.
  2. Peel and grate 1 tbsp fresh ginger root (15g).
  3. Peel and finely mince 3 garlic cloves (15g).
  4. Wash 1.5 lb fresh broccoli (680g) and cut into small bite-sized florets.
  5. Thinly slice 2 green onions (30g) and set aside for garnish.
  6. Unwrap the pressed tofu, pat dry with paper towels, and cut into 1-inch (2.5 cm) cubes.

3. Sauce Creation & Tofu Prep

  1. In a mixing bowl, whisk together 0.5 cup low sodium soy sauce (120ml), 2 tbsp pure maple syrup (30ml), 2 tbsp rice vinegar (30ml), and 1 tbsp toasted sesame oil (15ml).
  2. Add the minced garlic and grated ginger to the sauce and whisk to combine.
  3. Place tofu cubes in a separate large bowl. Sprinkle with 1 tbsp cornstarch (8g) and toss gently to coat.
  4. Pour half of the prepared sauce over the tofu and toss gently to coat evenly.
  5. Reserve the remaining sauce for the broccoli.

4. Baking Phase 1: Tofu

  1. Arrange the coated tofu cubes in a single layer on the prepared baking sheet.
  2. Place the baking sheet in the oven and bake for 15 minutes.

5. Baking Phase 2: Add Broccoli

  1. While tofu bakes, toss the broccoli florets with the remaining reserved sauce in a bowl.
  2. Remove the baking sheet from the oven carefully. Flip the tofu cubes.
  3. Add the broccoli to the baking sheet, spreading it out around the tofu.
  4. Return to the oven and bake for another 12-15 minutes until broccoli is tender-crisp and tofu is golden.

6. Service

  1. Remove the baking sheet from the oven.
  2. Fluff the cooked brown rice with a fork.
  3. Serve tofu and broccoli over a bed of brown rice.
  4. Garnish with sliced green onions and 1 tbsp toasted sesame seeds (9g).

Plating

  1. Pack the warm brown rice firmly into a small bowl or ramekin, then carefully invert it into the center of a wide, shallow bowl or dinner plate to create a clean, uniform mound.
  2. Arrange the crispy tofu cubes and roasted broccoli florets around the base of the rice mound, leaning them slightly against the rice for height and volume.
  3. Drizzle any reserved sesame-ginger glaze or pan juices over the tofu and broccoli to give the dish a glossy, appetizing sheen without drowning the rice.
  4. Scatter the toasted sesame seeds and thinly sliced green onions generously over the top to provide a fresh color contrast and essential crunch.
  5. Wipe the rim of the plate with a clean, damp cloth to ensure a spotless, professional finish before serving immediately.

Family Beverage

Chilled jasmine iced tea or sparkling water infused with fresh cucumber and lime slices

Alcohol Beverage

A crisp, dry Riesling or a light Japanese rice lager

Serving Suggestions

Serve hot over a bed of fluffy brown rice, quinoa, or cauliflower rice for a low-carb option. Garnish generously with sliced green onions and toasted sesame seeds.

Notes

Pressing the tofu firmly to remove excess water is essential for achieving a chewy texture without frying. Marinating the cubes for at least 20 minutes allows the flavors to penetrate deeply. For a crispier finish, toss the tofu in a tablespoon of arrowroot powder or cornstarch before baking.

Storage

Allow the cooked tofu, broccoli, and rice to cool completely to room temperature to prevent condensation buildup. Transfer the components into separate airtight containers; keeping the rice separate from the glazed tofu prevents the grains from becoming soggy. Store in the coolest part of the refrigerator for up to 3 to 4 days.

Freezing

Portion the cooled tofu and broccoli into meal-prep containers or heavy-duty freezer bags, squeezing out excess air to prevent freezer burn. Freeze for up to 2 months. For best results, thaw overnight in the refrigerator before reheating in a hot skillet or oven to revive the texture of the tofu.

Dietary Information

Allergen information: This recipe contains or may contain the following allergens: soy, sesame, wheat, gluten. Always check ingredient labels if you have severe allergies.

Dietary considerations: Consult the nutrition information above for detailed macronutrient breakdown. This recipe can be modified to accommodate various dietary preferences.

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