Sesame Garlic Tofu and Broccoli Rice Bowl: A Healthy & Flavorful Meal

If you’re looking for a nutritious, satisfying, and easy-to-make meal, this Sesame Garlic Tofu and Broccoli Rice Bowl is a must-try! Packed with crispy tofu, vibrant vegetables, and a savory garlic-ginger sauce, this dish is a perfect balance of flavor and health benefits. Whether you’re following a plant-based diet or just looking for a delicious meatless meal, this recipe delivers on taste, nutrition, and simplicity.

Why You’ll Love This Recipe

This dish is not only delicious and easy to prepare but also offers a variety of health benefits:

✅ High in Protein – Tofu is an excellent plant-based protein source, making this meal great for muscle repair and overall health.
✅ Rich in Fiber & Nutrients – Broccoli and onions add fiber, vitamins, and antioxidants to support digestion and immune function.
✅ Heart-Healthy Fats – Sesame oil provides essential healthy fats that help reduce inflammation and support brain function.
✅ Gut-Friendly & Anti-Inflammatory – Garlic and ginger are known for their anti-inflammatory and digestion-boosting properties.
✅ Perfect for Meal Prep – This dish stores well, making it a great option for healthy lunches or dinners throughout the week.

Key Ingredients & Health Benefits

  1. Tofu – A fantastic plant-based protein rich in iron, calcium, and essential amino acids. It helps support bone health and muscle recovery.
  2. Broccoli – A nutrient-dense vegetable high in fiber, vitamin C, and antioxidants that support immune function and overall health.
  3. Garlic & Ginger – Both ingredients are known for their immune-boosting and anti-inflammatory properties, making this meal not only tasty but also great for wellness.
  4. Sesame Oil – Contains healthy fats that support heart health and add a deep, nutty flavor to the dish.
  5. Soy Sauce & Rice Vinegar – These add umami depth to the meal while keeping it light and flavorful.

How to Enjoy This Meal

This Sesame Garlic Tofu and Broccoli Rice Bowl is perfect on its own, but you can customize it to your liking:

  • Add spicy sriracha or chili flakes for extra heat.
  • Swap white rice for brown rice, quinoa, or cauliflower rice for a lower-carb option.
  • Include other vegetables like bell peppers, carrots, or snap peas for added crunch and color.

This dish is quick, easy, and incredibly satisfying—making healthy eating enjoyable and stress-free. Try it today and savor a meal that’s as nourishing as it is delicious!

Vegan Recipe Sesame Garlic Tofu

If you’re looking for a nutritious, satisfying, and easy-to-make meal, this Sesame Garlic Tofu and Broccoli Rice Bowl is a must-try! Packed with crispy tofu, vibrant vegetables, and a savory garlic-ginger sauce, this dish is a perfect balance of flavor and health benefits. Whether you’re following a plant-based diet or just looking for a delicious meatless meal, this recipe delivers on taste, nutrition, and simplicity.

Why You’ll Love This Recipe

This dish is not only delicious and easy to prepare but also offers a variety of health benefits:

✅ High in Protein – Tofu is an excellent plant-based protein source, making this meal great for muscle repair and overall health.
✅ Rich in Fiber & Nutrients – Broccoli and onions add fiber, vitamins, and antioxidants to support digestion and immune function.
✅ Heart-Healthy Fats – Sesame oil provides essential healthy fats that help reduce inflammation and support brain function.
✅ Gut-Friendly & Anti-Inflammatory – Garlic and ginger are known for their anti-inflammatory and digestion-boosting properties.
✅ Perfect for Meal Prep – This dish stores well, making it a great option for healthy lunches or dinners throughout the week.

Jump to Recipe

Key Ingredients & Health Benefits

  1. Tofu – A fantastic plant-based protein rich in iron, calcium, and essential amino acids. It helps support bone health and muscle recovery.
  2. Broccoli – A nutrient-dense vegetable high in fiber, vitamin C, and antioxidants that support immune function and overall health.
  3. Garlic & Ginger – Both ingredients are known for their immune-boosting and anti-inflammatory properties, making this meal not only tasty but also great for wellness.
  4. Sesame Oil – Contains healthy fats that support heart health and add a deep, nutty flavor to the dish.
  5. Soy Sauce & Rice Vinegar – These add umami depth to the meal while keeping it light and flavorful.

How to Enjoy This Meal

This Sesame Garlic Tofu and Broccoli Rice Bowl is perfect on its own, but you can customize it to your liking:

  • Add spicy sriracha or chili flakes for extra heat.
  • Swap white rice for brown rice, quinoa, or cauliflower rice for a lower-carb option.
  • Include other vegetables like bell peppers, carrots, or snap peas for added crunch and color.

This dish is quick, easy, and incredibly satisfying—making healthy eating enjoyable and stress-free. Try it today and savor a meal that’s as nourishing as it is delicious!

Sesame Garlic Tofu and Broccoli Rice Bowl
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Sesame Garlic Tofu and Broccoli Rice Bowl

Cuisine: Asian recipeDifficulty: Medium
Servings

4

servings
Prep time

5

minutes
Cooking time

25

minutes
Calories

270

kcal

Ingredients

  • make a recipe with these ingredients Bowl Ingredients
    ▢1 cup dry rice, brown or white
    ▢2 cups water, for cooking rice
    ▢ 4 teaspoons sesame oil, divided
    ▢1 8-ounce block extra firm tofu, pressed and cut into cubes
    ▢1.5 cups broccoli florets
    ▢½ medium onion, thinly sliced
    ▢2 single green onions, thinly sliced (whites and greens)
    ▢1 teaspoon sesame seeds, for garnish
    Sauce Ingredients
    ▢¼ cup low sodium soy sauce
    ▢2 tablespoons rice vinegar
    ▢1 tablespoon sesame oil
    ▢2 teaspoons minced ginger
    ▢2 teaspoon minced garlic

Directions

  • Step 1: Cook the Rice
    Rinse the rice under cold water until the water runs clear.
    In a medium pot, bring 2 cups of water to a boil.
    Add the rice, reduce heat to low, cover, and simmer until the water is absorbed (15 minutes for white rice, 40 minutes for brown rice).
    Remove from heat and let sit, covered, for 5 minutes before fluffing with a fork.
    Step 2: Make the Sauce
    In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, ginger, and garlic.
    Set aside for later use.
    Step 3: Cook the Tofu
    Heat 2 teaspoons of sesame oil in a large skillet over medium-high heat.
    Add the cubed tofu and cook for 4-5 minutes per side, until golden and crispy.
    Remove from the pan and set aside.
    Step 4: Cook the Vegetables
    In the same skillet, add the remaining 2 teaspoons of sesame oil.
    Add the onion and broccoli florets and sauté for 4-5 minutes, until tender-crisp.
    Stir in the green onions and cook for 1 more minute.
    Step 5: Combine & Serve
    Return the tofu to the skillet and pour the sauce over the mixture. Stir well to coat.
    Cook for 2 more minutes, allowing the sauce to absorb into the tofu and vegetables.
    Divide the cooked rice into bowls and top with the tofu and vegetable mixture.
    Garnish with sesame seeds and serve warm.

    Serving Suggestions
    Serve with a side of steamed edamame or kimchi for extra flavor.
    Add a soft-boiled egg or avocado slices for a richer texture.
    Drizzle with sriracha or chili oil for a spicy kick.
    Enjoy your Sesame Garlic Tofu and Broccoli Rice Bowl!
  • Variations:
    A spicier version (add chili flakes, sriracha, or gochujang)
    A heartier version (add more veggies like carrots, bell peppers, or mushrooms)
    A different protein option (swap tofu for tempeh, chickpeas, or chicken)
    A low-carb option (use cauliflower rice or zucchini noodles)
    A creamier version (add peanut butter or coconut milk to the sauce)

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