Healthy Dinner Broccoli Tofu Skillet

Name: Healthy Dinner Broccoli Tofu Skillet
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2 servings
Ingredients: 1 cup broccoli florets; 200g firm tofu, diced; 1 red bell pepper, sliced; 1 tablespoon olive oil; 2 cloves garlic, minced; 1 inch fresh ginger, minced; 2 tablespoons soy sauce; 1 tablespoon sesame seeds; Salt and pepper to taste

Highlighted under: Healthy & Light

I love experimenting with quick and nutritious meals, and this Healthy Dinner Broccoli Tofu Skillet is one of my favorites! Packed with vibrant veggies and protein-rich tofu, it's a simple yet satisfying dish that I can whip up in no time. The balance of flavors from sautéed garlic, ginger, and soy sauce really elevates the taste. Plus, it's a fantastic way to enjoy wholesome ingredients while keeping the dinner prep efficient. I often make this on busy nights, and it never fails to impress!

Created by

Chelsea Payne

Last updated on 2026-01-12T01:04:07.203Z

When I first created this dish, I was searching for a quick, healthy option that didn't sacrifice flavor. After several trials, I've perfected the balance of ingredients, and now it’s a go-to meal for me. The crisp-tender broccoli and their bright green color always bring a smile to my face.

I found that marinating the tofu briefly in soy sauce and a hint of lime really enhances its flavor. This method works beautifully to keep the tofu from being bland while allowing the dish to be completed in under 30 minutes. It’s as healthy as it is delicious!

        Why You'll Love This Recipe
        Quick and easy to make for busy weeknights
Packed with nutrients from fresh vegetables
Crispy tofu adds a satisfying texture

      

The Importance of Tofu Preparation

Properly marinating the tofu is vital for enhancing its flavor in this dish. By mixing it with soy sauce before cooking, you allow the tofu to absorb the savory umami taste, which amplifies its appeal. A helpful tip is to press the tofu for about 15 minutes beforehand to remove excess moisture. This ensures it crisps up beautifully during cooking, contributing a delightful texture that contrasts with the tender vegetables.

When cooking tofu, it’s crucial to choose firm or extra-firm varieties, as they hold their shape better and provide a satisfying bite. If you're allergic to soy, you can use other proteins like tempeh or seitan, which work similarly in terms of texture. Just make sure to adjust the marination time based on the protein’s inherent flavors, especially with tempeh, which can benefit from a slightly longer soaking time.

Scaling and Serving Suggestions

This recipe scales well, making it easy to double or triple for larger gatherings. Just ensure you have a big enough skillet or consider working in batches to avoid overcrowding, which could cause steaming rather than sautéing. You want the broccoli to maintain its bright color and the tofu to achieve that perfect golden brown sear.

Serving this skillet dish over a bed of brown rice or quinoa can elevate the meal, bringing in additional fiber and nutrients. Alternatively, for a low-carb option, serve it with cauliflower rice. You can also customize this dish by adding other vegetables like snap peas or carrots, just keep in mind that you may need to adjust cooking times based on how quickly they tenderize.

Ingredients

Gather the following ingredients to create a delicious and healthy meal:

Ingredients

1 cup broccoli florets
200g firm tofu, diced
1 red bell pepper, sliced
1 tablespoon olive oil
2 cloves garlic, minced
1 inch fresh ginger, minced
2 tablespoons soy sauce
1 tablespoon sesame seeds
Salt and pepper to taste

These ingredients will combine to make a flavorful and nutritious skillet dish!

Instructions

Follow these simple steps to prepare your Healthy Dinner Broccoli Tofu Skillet:

Prepare the Tofu

In a bowl, marinate the diced tofu with 1 tablespoon of soy sauce for about 5 minutes to infuse flavor.

Sauté the Vegetables

In a large skillet, heat olive oil over medium heat. Add minced garlic and ginger, cooking for 1 minute until fragrant. Then, add broccoli and bell pepper slices, cooking for 5 minutes until tender.

Cook the Tofu

Push the vegetables to the side of the skillet and add the marinated tofu. Cook for another 5–7 minutes, stirring occasionally until the tofu is golden brown.

Finish the Dish

Pour in the remaining soy sauce and stir everything together. Season with salt, pepper, and sprinkle with sesame seeds before serving.

Now, enjoy your delicious and healthy skillet dish!

Pro Tips

For extra flavor, consider adding a splash of rice vinegar or a pinch of red pepper flakes for heat.

Storage and Reheating

Leftovers of this Healthy Dinner Broccoli Tofu Skillet can be stored in an airtight container in the refrigerator for up to three days. When reheating, I suggest using a skillet rather than a microwave, as it helps bring back some of that crispiness in the tofu. Heat it over medium heat for about 5 minutes, stirring occasionally until warmed through.

If you find the dish too dry after storing, add a splash of soy sauce or a bit of water while reheating to keep it moist and flavorful. For longer storage, consider freezing the cooked dish, but note that tofu can change texture—be prepared for a softer outcome upon reheating. It's best to eat it fresh for optimal texture.

Dietary Adjustments

This recipe is inherently vegan and gluten-free, thanks to the soy sauce substitution options available. If you need a gluten-free version, opt for tamari or coconut aminos instead of regular soy sauce. Additionally, to enhance the nutritional profile, you could incorporate edamame or chickpeas for added protein and fiber without compromising the flavor balance.

For a spicier kick, you can add red pepper flakes or a dash of sriracha when sautéing the garlic and ginger. This will bring a nice heat to the dish and make it exciting for those who enjoy a little spice. Just be mindful of how much you add, as you can always adjust but can’t remove the heat once it’s in!

Questions About Recipes

→ Can I use frozen broccoli instead of fresh?

Yes, frozen broccoli works well, but be sure to thaw and drain any excess water before cooking.

→ What can I substitute for tofu?

If you're not a fan of tofu, you can replace it with chickpeas or tempeh for a protein source.

→ Is this dish gluten-free?

Using a gluten-free soy sauce can make this dish gluten-free; check the label before cooking.

→ Can I add more vegetables?

Absolutely! This recipe is versatile, so feel free to add carrots, snap peas, or any other vegetable you enjoy.