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Tofu and Broccoli with Peanut Sauce

Updated on April 8, 2013

Ingredients in this dish include Sesame Oil and Rice Wine Vinegar

Source

Cooking with Tofu

If you are new to cooking with Tofu the range of products and their contents can be confusing. For this recipe select an organic extra firm Tofu. Sometimes you can also buy firm pressed Tofu and that will work well also. If you cannot find the pressed variety you can do this yourself at home and I have included the instructions for pressing below.

Why Organic Tofu? According to my research non organic Tofu is genetically modified and sprayed with toxic chemicals. Even if you are purchasing a labelled product that says organic check out the manufacturer and satisfy yourself that it really is authentically organic. Sadly, like "green washing", many labelled products that promote themselves to be healthy and organic can have non organic traits that may be harmful to your health.

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Cook Time

Prep time: 15 min
Cook time: 12 min
Ready in: 27 min
Yields: 4 servings

Ingredients

  • 1 pack (454 g) Organic Firm Tofu
  • 2 tbsp + 1 tsp Sesam Oil or 1 Tsp Sesame and 2 Tbsp Olive Oil
  • 1-2 Large Broccoli Heads separated into florets
  • 1 tbsp Toasted Sesame Seeds
  • 1/4 cup Natural Peanut Butter
  • 1 tbsp freshly grated Ginger
  • 2 tsp Tamari or Braggs Soy Sauce
  • 2 tsp Rice Vinegar
  • 1 tsp Sesame Oil
  • 1/2 tsp Asian Chili paste, (use less or more according to taste preference)
  • 2 finely chopped Green/Spring onions
  • 1/4 cup Hot (pre-boiled) water
Place Tofu between sheets of kitchen roll and pat dry before slicing and cooking.
Place Tofu between sheets of kitchen roll and pat dry before slicing and cooking. | Source
Cut the Tofu into slices and place in a skillet. Coat with sesame or oilive oil before cooking.
Cut the Tofu into slices and place in a skillet. Coat with sesame or oilive oil before cooking. | Source
Cook the Tofu in a skillet on a medium heat, turning two or three times until crisp and dry.
Cook the Tofu in a skillet on a medium heat, turning two or three times until crisp and dry. | Source

Method

  1. Press Tofu between two plates and drain water. Place between kitchen roll sheets and pat dry. Slice. Place in 2 Tbsp sesame or olive oil in a skillet and turn to coat. Cook, turning two or three times on medium heat for about 8 minutes.
  2. Steam the Broccoli Florets or other vegetables if preferred such as cauliflower, snow peas, sliced carrots or mixed peppers over boiling water for 4 to 6 minutes until cooked al dente.
  3. Make the peanut sauce in a small bowl by combining peanut butter, ginger, tamari or soy sauce, rice vinegar and sesame oil. Whisk with a fork or spoon. Add chili paste to taste and slowly whisk in 1/4 cup hot (pre-boiled) water. Stir in chopped onions.
  4. Drain vegetables and plate, arrange tofu over and pour peanut sauce over whole. Top with sprinkled sesame seeds.
Plated broccoli with tofu and peanut sauce, topped with sprinkled toasted sesame seeds
Plated broccoli with tofu and peanut sauce, topped with sprinkled toasted sesame seeds | Source

The Finished Dish

This simple dish makes a perfect main, light supper or lunch dish. Serve with rice, noodles or a salad.

The no cook sauce is also delightful as a dip or to coat other protein such as chicken or fish, for the non vegetarians at your table.

Comments

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    • kidscrafts profile image

      kidscrafts 4 years ago from Ottawa, Canada

      This looks delicious Lizam1. My husband and I eat tofu once a week.

      Thanks for the advice about organic tofu! I will pay more attention to that from now on!

    • Lizam1 profile image
      Author

      Lizam1 4 years ago from Victoria BC

      Thanks kidscraft for your comment. Yes, it is very scary what can end up on our plates unless we check things out. Hope you enjoy.

    • Om Paramapoonya profile image

      Om Paramapoonya 4 years ago

      This recipe sounds splendidly delicious and healthy. I'm gonna use a lot of chili paste in mine! Thanks for sharing :)

    • Lizam1 profile image
      Author

      Lizam1 4 years ago from Victoria BC

      Om always good to spice things up! Enjoy and thanks for your comment.

    • teaches12345 profile image

      Dianna Mendez 4 years ago

      Your finished dish looks amazing! Thanks for the recipe idea. I love tofu made in this fashion.

    • Lizam1 profile image
      Author

      Lizam1 4 years ago from Victoria BC

      Thanks teaches12345, the only thing I would say is that the tofu does not do well if re-heated so I make extra sauce for the next time I make tofu! Liza

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