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Photo:Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood

a recipe photo of the Sticky Sesame Tofu & Broccoli

Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood

Active Time:40 minsTotal Time:40 minsServings:4Jump to Nutrition Facts

Active Time:40 minsTotal Time:40 minsServings:4

Active Time:40 mins

Active Time:

40 mins

Total Time:40 mins

Total Time:

Servings:4

Servings:

4

Jump to Nutrition Facts

Jump to recipeThisSticky Sesame Tofu & Broccolicomes together faster at home than you can have a similar dish delivered. The umami flavor envelops the crispy-on-the-outside, soft-on-the-inside tofu. Paired with the perfectly charred broccoli and the chewiness of the brown rice, it all makes for a deliciously sticky-sweet bite. With plant-based protein from the tofu and fiber from the broccoli and brown rice, this meal will keep you full and satisfied. The sauce is lively with antioxidant-rich ginger and garlic, and using a lower-sodium soy sauce makes this dish a good choice for heart health. Read on to discover our expert tips, including shortcuts to save time in the kitchen.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Make sure to prep all the ingredients beforehand, as the recipe steps will need to be completed quickly once you start cooking.To save time, you can use pre-cut broccoli florets and precooked brown rice.You can substitute agave or honey for the maple syrup in this recipe.Using cornstarch is not only gluten-free but it also provides a crisp texture and coating on the tofu.Nutrition NotesTofuis a source of plant-based complete protein—which means it contains all nine essential amino acids. Getting more protein, like tofu, each day can help build and maintain muscle mass.Broccoliis a cruciferous vegetable that contains filling fiber and compounds called glucosinolates, which are anti-inflammatory and may help reduce the risk of developing cancer.Brown riceis a great choice for this dish because it adds an additional source of fiber. Adding more fiber to your diet can help improve the health of your microbiome.Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood

Jump to recipe

ThisSticky Sesame Tofu & Broccolicomes together faster at home than you can have a similar dish delivered. The umami flavor envelops the crispy-on-the-outside, soft-on-the-inside tofu. Paired with the perfectly charred broccoli and the chewiness of the brown rice, it all makes for a deliciously sticky-sweet bite. With plant-based protein from the tofu and fiber from the broccoli and brown rice, this meal will keep you full and satisfied. The sauce is lively with antioxidant-rich ginger and garlic, and using a lower-sodium soy sauce makes this dish a good choice for heart health. Read on to discover our expert tips, including shortcuts to save time in the kitchen.Tips from the EatingWell Test KitchenThese are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!Make sure to prep all the ingredients beforehand, as the recipe steps will need to be completed quickly once you start cooking.To save time, you can use pre-cut broccoli florets and precooked brown rice.You can substitute agave or honey for the maple syrup in this recipe.Using cornstarch is not only gluten-free but it also provides a crisp texture and coating on the tofu.Nutrition NotesTofuis a source of plant-based complete protein—which means it contains all nine essential amino acids. Getting more protein, like tofu, each day can help build and maintain muscle mass.Broccoliis a cruciferous vegetable that contains filling fiber and compounds called glucosinolates, which are anti-inflammatory and may help reduce the risk of developing cancer.Brown riceis a great choice for this dish because it adds an additional source of fiber. Adding more fiber to your diet can help improve the health of your microbiome.Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood

ThisSticky Sesame Tofu & Broccolicomes together faster at home than you can have a similar dish delivered. The umami flavor envelops the crispy-on-the-outside, soft-on-the-inside tofu. Paired with the perfectly charred broccoli and the chewiness of the brown rice, it all makes for a deliciously sticky-sweet bite. With plant-based protein from the tofu and fiber from the broccoli and brown rice, this meal will keep you full and satisfied. The sauce is lively with antioxidant-rich ginger and garlic, and using a lower-sodium soy sauce makes this dish a good choice for heart health. Read on to discover our expert tips, including shortcuts to save time in the kitchen.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

Nutrition Notes

the ingredients to make the Sticky Sesame Tofu & Broccoli

Cook Mode(Keep screen awake)Ingredients½cupwater3tablespoonsreduced-sodium soy sauce2tablespoonsrice vinegar1tablespoontoasted sesame oil, plus more for garnish1tablespoonpuremaple syrup1½teaspoonscornstarchplus ¼ cup, divided1(1-inch) piecefresh ginger, peeled and grated (1 teaspoon)1largeclove garlic, grated (about ½ teaspoon)1(14-ounce) packageextra-firm tofu, drained and cubed (1-inch)¾teaspoonsalt, divided¼cupvegetable oil1 large headbroccoli, cut into florets (about8cups)2cupshot cooked short-grainbrown riceSliced scallions and toasted sesame seeds for garnish (optional)

Cook Mode(Keep screen awake)

Ingredients

½cupwater

3tablespoonsreduced-sodium soy sauce

2tablespoonsrice vinegar

1tablespoontoasted sesame oil, plus more for garnish

1tablespoonpuremaple syrup

1½teaspoonscornstarchplus ¼ cup, divided

1(1-inch) piecefresh ginger, peeled and grated (1 teaspoon)

1largeclove garlic, grated (about ½ teaspoon)

1(14-ounce) packageextra-firm tofu, drained and cubed (1-inch)

¾teaspoonsalt, divided

¼cupvegetable oil

1 large headbroccoli, cut into florets (about8cups)

2cupshot cooked short-grainbrown rice

Sliced scallions and toasted sesame seeds for garnish (optional)

DirectionsWhisk ½ cup water, 3 tablespoons soy sauce, 2 tablespoons vinegar, 1 tablespoon each sesame oil and maple syrup, 1½ teaspoons cornstarch and the grated ginger and garlic in a medium bowl until smooth.Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodArrange tofu in an even layer on a large rimmed baking sheet; sprinkle with ½ teaspoon salt. Gradually sprinkle the remaining ¼ cup cornstarch over the tofu, tossing to coat and pressing gently as needed to adhere. Heat ¼ cup oil in a large skillet over medium-high heat. Add the tofu in a single layer; cook, turning as needed, until golden brown all over, about 10 minutes. Transfer, using a slotted spoon, to a paper-towel-lined plate; reserve the remaining oil in the pan.Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodAdd broccoli and the remaining ¼ teaspoon salt to the pan; cook over medium-high heat, stirring often, until bright green and slightly charred, about 5 minutes. Add the soy sauce mixture and the tofu; cook, gently stirring constantly, until the sauce is thickened and the tofu and broccoli are well coated, about 2 minutes. Serve over 2 cups rice; garnish with scallions, sesame seeds and additional toasted sesame oil, if desired.Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodFrequently Asked QuestionsTofu is a processed soybean curd made from a handful of ingredients such as soybeans, water, nigari or gypsum (unflavored mineral thickening agents) and sometimes calcium sulfate (an unflavored mineral salt).Package your leftovers in an airtight container and store them in the refrigerator for up to 3 days. Steaming the leftovers in the microwave is the best way to reheat them. Drizzle or spray with a tiny bit of water, tent loosely with microwave-safe plastic wrap and let the microwave do its magic at medium-high (70%) power until your leftovers are warmed.Extra-firm tofu is what you’ll want for this recipe since it will provide just the right texture. Silken and firm tofu won’t hold up.Absolutely, just make sure to choose a gluten-free soy sauce. We also recommend checking the packaging for sodium levels and choosing a lower-sodium variety.EatingWell.com, October 2024

Directions

Whisk ½ cup water, 3 tablespoons soy sauce, 2 tablespoons vinegar, 1 tablespoon each sesame oil and maple syrup, 1½ teaspoons cornstarch and the grated ginger and garlic in a medium bowl until smooth.Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodArrange tofu in an even layer on a large rimmed baking sheet; sprinkle with ½ teaspoon salt. Gradually sprinkle the remaining ¼ cup cornstarch over the tofu, tossing to coat and pressing gently as needed to adhere. Heat ¼ cup oil in a large skillet over medium-high heat. Add the tofu in a single layer; cook, turning as needed, until golden brown all over, about 10 minutes. Transfer, using a slotted spoon, to a paper-towel-lined plate; reserve the remaining oil in the pan.Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodAdd broccoli and the remaining ¼ teaspoon salt to the pan; cook over medium-high heat, stirring often, until bright green and slightly charred, about 5 minutes. Add the soy sauce mixture and the tofu; cook, gently stirring constantly, until the sauce is thickened and the tofu and broccoli are well coated, about 2 minutes. Serve over 2 cups rice; garnish with scallions, sesame seeds and additional toasted sesame oil, if desired.Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah GreenwoodFrequently Asked QuestionsTofu is a processed soybean curd made from a handful of ingredients such as soybeans, water, nigari or gypsum (unflavored mineral thickening agents) and sometimes calcium sulfate (an unflavored mineral salt).Package your leftovers in an airtight container and store them in the refrigerator for up to 3 days. Steaming the leftovers in the microwave is the best way to reheat them. Drizzle or spray with a tiny bit of water, tent loosely with microwave-safe plastic wrap and let the microwave do its magic at medium-high (70%) power until your leftovers are warmed.Extra-firm tofu is what you’ll want for this recipe since it will provide just the right texture. Silken and firm tofu won’t hold up.Absolutely, just make sure to choose a gluten-free soy sauce. We also recommend checking the packaging for sodium levels and choosing a lower-sodium variety.

Whisk ½ cup water, 3 tablespoons soy sauce, 2 tablespoons vinegar, 1 tablespoon each sesame oil and maple syrup, 1½ teaspoons cornstarch and the grated ginger and garlic in a medium bowl until smooth.

a photo of the sauce ingredients being whisked together

Arrange tofu in an even layer on a large rimmed baking sheet; sprinkle with ½ teaspoon salt. Gradually sprinkle the remaining ¼ cup cornstarch over the tofu, tossing to coat and pressing gently as needed to adhere. Heat ¼ cup oil in a large skillet over medium-high heat. Add the tofu in a single layer; cook, turning as needed, until golden brown all over, about 10 minutes. Transfer, using a slotted spoon, to a paper-towel-lined plate; reserve the remaining oil in the pan.

a photo of the tofu on the baking sheet getting covered in cornstarch

Add broccoli and the remaining ¼ teaspoon salt to the pan; cook over medium-high heat, stirring often, until bright green and slightly charred, about 5 minutes. Add the soy sauce mixture and the tofu; cook, gently stirring constantly, until the sauce is thickened and the tofu and broccoli are well coated, about 2 minutes. Serve over 2 cups rice; garnish with scallions, sesame seeds and additional toasted sesame oil, if desired.

a photo of the broccoli being cooked in a pan

Frequently Asked QuestionsTofu is a processed soybean curd made from a handful of ingredients such as soybeans, water, nigari or gypsum (unflavored mineral thickening agents) and sometimes calcium sulfate (an unflavored mineral salt).Package your leftovers in an airtight container and store them in the refrigerator for up to 3 days. Steaming the leftovers in the microwave is the best way to reheat them. Drizzle or spray with a tiny bit of water, tent loosely with microwave-safe plastic wrap and let the microwave do its magic at medium-high (70%) power until your leftovers are warmed.Extra-firm tofu is what you’ll want for this recipe since it will provide just the right texture. Silken and firm tofu won’t hold up.Absolutely, just make sure to choose a gluten-free soy sauce. We also recommend checking the packaging for sodium levels and choosing a lower-sodium variety.

Frequently Asked Questions

Tofu is a processed soybean curd made from a handful of ingredients such as soybeans, water, nigari or gypsum (unflavored mineral thickening agents) and sometimes calcium sulfate (an unflavored mineral salt).

Package your leftovers in an airtight container and store them in the refrigerator for up to 3 days. Steaming the leftovers in the microwave is the best way to reheat them. Drizzle or spray with a tiny bit of water, tent loosely with microwave-safe plastic wrap and let the microwave do its magic at medium-high (70%) power until your leftovers are warmed.

Extra-firm tofu is what you’ll want for this recipe since it will provide just the right texture. Silken and firm tofu won’t hold up.

Absolutely, just make sure to choose a gluten-free soy sauce. We also recommend checking the packaging for sodium levels and choosing a lower-sodium variety.

EatingWell.com, October 2024

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Nutrition Facts(per serving)459Calories24gFat48gCarbs18gProtein

Nutrition Facts(per serving)

  • Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Sarah Pflugradt, Ph.D., RDN, CSCS

andLinda Frahm

Linda Frahm