Name: Garlic Tofu and Broccoli Rice Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 10 oz extra firm tofu; 0.5 cup shelled edamame; 1 cup broccoli florets; 0.25 cup cooked brown rice; 2 cloves garlic; 0.25 cup yellow onion; 0.5 tbsp avocado oil; 1 tbsp nutritional yeast; 1 tbsp low-sodium tamari; 0.5 tsp fresh ginger; 0.25 tsp red pepper flakes

Nutrition

Per serving

547 calories

Protein: 46g; 31% of calories
Carbs: 43g; 29% of calories
Fat: 26g; 39% of calories

Instructions

Prep 15 min · Cook 15 min

Press the tofu for 10 minutes using a tofu press or heavy skillet to remove excess moisture, then cut into 1-inch cubes.
Heat the avocado oil in a large non-stick skillet over medium-high heat.
Add the tofu cubes to the skillet and sear until golden brown and crispy on all sides, approximately 8 minutes.
Add the diced yellow onion to the pan and sauté for 3 minutes until it becomes translucent.
Stir in the broccoli florets, edamame, minced garlic, and grated ginger.
Pour the tamari over the mixture and sprinkle with nutritional yeast and red pepper flakes.
Cover the skillet with a lid for 2 minutes to allow the broccoli to steam until it is tender-crisp and bright green.
Place the warm cooked brown rice in a bowl and top with the garlic tofu and vegetable mixture.

Nutrition

Ingredients

Instructions

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