Healthy Dinner Broccoli Tofu Skillet

Name: Healthy Dinner Broccoli Tofu Skillet
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 14 oz firm tofu, pressed and cubed; 4 cups broccoli florets; 1 red bell pepper, sliced; 2 tablespoons olive oil; 3 cloves garlic, minced; 2 tablespoons soy sauce; 1 tablespoon sesame oil; 1 teaspoon ginger, grated; Salt and pepper to taste; Sesame seeds for garnish

I love preparing quick and healthy meals, and this Healthy Dinner Broccoli Tofu Skillet is a standout in my kitchen. With vibrant colors and a mix of textures, it’s not just visually appealing, but also packed with nutrients. The tender broccoli and crisp tofu meld beautifully with savory seasonings, making it a satisfying dish that doesn’t compromise on taste. Perfect for busy weeknights, this recipe promises a wholesome dinner option that I feel good about serving to my family.

Created by

Marlowe Sinclair

Last updated on 2026-01-13T04:01:36.681Z

When I first decided to experiment with tofu, I was a bit intimidated. However, this Healthy Dinner Broccoli Tofu Skillet turned out to be incredibly simple and flavorful. I learned that pressing the tofu to remove excess moisture is a game-changer; it soaks up the seasonings much better, giving every bite a delicious punch.

Another tip I discovered is to add the broccoli florets at just the right time to maintain their crunch. This skillet dish is not only nutritious but also a true comfort food that has quickly become a favorite in our household.

        Why You'll Love This Recipe
        Nutrient-dense ingredients that support a healthy lifestyle
Quick and easy preparation makes weeknight cooking a breeze
Versatile dish that can be customized with your favorite sauces

      

Cooking with Tofu

Tofu can be a tricky ingredient if you're not familiar with it. Pressing the tofu is crucial as it helps to remove excess moisture, which can make the texture grainy and prevent it from absorbing flavors. If you don’t have a tofu press, use a heavy book or two plates to apply pressure. Achieving a firm, golden exterior while retaining a tender interior enhances the overall mouthfeel of the dish. Aim for a sear until the edges are golden brown for a delightful contrast to the tender vegetables.

When selecting tofu, look for firm or extra-firm varieties. Soft or silken tofu won't hold its shape and can disintegrate in the skillet. Also, consider marinating the tofu for deeper flavor; a mixture of soy sauce, sesame oil, and a dash of vinegar can work wonders. Even a short marination of 15-30 minutes can enhance its taste significantly.

Flavor Development

The combination of soy sauce and sesame oil is what brings this dish to life. Soy sauce adds a rich umami flavor, while sesame oil contributes nuttiness and depth. For a unique twist, try adding a splash of rice vinegar to brighten the dish or a touch of chili paste for heat. Be cautious with salt if you choose to introduce additional seasonings, as soy sauce is naturally salty.

In this recipe, garlic not only infuses the oil with flavor during the sautéing process but also creates an aromatic base. Sautéing garlic until fragrant, but not browned, preserves its unique taste and prevents bitterness, which can overpower other flavors. I recommend stirring often and keeping an eye on it during the initial cooking phase to achieve that perfect balance of flavor.

Storage and Serving Ideas

This Healthy Dinner Broccoli Tofu Skillet is perfect for meal prep. You can store leftovers in an airtight container in the refrigerator for up to three days. To reheat, simply warm it on the stove over medium-low heat until heated through. If the dish seems dry, a splash of water or additional soy sauce can help revive the flavors without losing the integrity of the texture.

For serving, this skillet dish pairs wonderfully with steamed rice or quinoa, both of which absorb the savory sauce well. Consider garnishing with freshly chopped scallions or a sprinkle of crushed red pepper for an extra kick. You can also transform leftovers into a hearty salad by tossing with mixed greens and a light vinaigrette, perfect for lunch the next day.

Ingredients

For the Skillet

14 oz firm tofu, pressed and cubed
4 cups broccoli florets
1 red bell pepper, sliced
2 tablespoons olive oil
3 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon sesame oil
1 teaspoon ginger, grated
Salt and pepper to taste
Sesame seeds for garnish

Instructions

Prepare the Tofu

Press the tofu for 15-20 minutes to remove excess moisture. Cut into cubes.

Sauté the Vegetables

In a large skillet over medium heat, add olive oil. Once hot, add garlic and sauté until fragrant, about 1 minute. Add broccoli and bell pepper, cooking for about 5 minutes until tender-crisp.

Cook the Tofu

Add the cubed tofu to the skillet. Pour in soy sauce and sesame oil, stirring gently to avoid breaking the tofu. Cook for an additional 10 minutes, allowing the flavors to meld.

Final Touches

Stir in grated ginger, and season with salt and pepper to taste. Remove from heat and sprinkle with sesame seeds before serving.

Pro Tips

For an extra crunch, add a handful of cashews or peanuts just before serving. This can also be served over brown rice or quinoa for a heartier meal.

Troubleshooting Tips

If your tofu seems bland, ensure that you're incorporating enough soy sauce and sesame oil when cooking. For an extra flavor boost, consider marinating the tofu before cooking. If you find your vegetables overcooking and losing their crunch, opt for high heat and keep them moving in the skillet; this helps retain their vibrant color and crispness.

For those new to working with tofu, there may be a tendency to stir too vigorously, which can cause the cubes to break apart. Try using a spatula when mixing the ingredients gently, allowing the vegetables and tofu to mingle without crumbling the tofu.

Variations and Customizations

This recipe is incredibly versatile. Feel free to swap out broccoli for other vegetables like bell peppers or snap peas based on your preference or what you have on hand. Adding a handful of spinach at the end of cooking can also introduce some additional nutrients and vibrant color to the dish.

For a protein boost, consider adding edamame or chickpeas. They can be tossed in during the last few minutes of cooking, allowing them to heat through without getting mushy. Alternatively, if you're looking for a heartier meal, serve it with grilled chicken or shrimp on the side.

Questions About Recipes

→ Can I substitute the tofu with chicken?

Yes, you can substitute tofu with chicken. Adjust the cooking time as necessary to ensure the chicken is thoroughly cooked.

→ What other vegetables can I add?

Feel free to mix in other vegetables like snap peas, carrots, or zucchini, depending on your preference.

→ Is this dish vegan-friendly?

Yes, this Healthy Dinner Broccoli Tofu Skillet is completely vegan and can be enjoyed by anyone following a plant-based diet.

→ How can I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop before serving.