Tofu and Broccoli Power Bowl


For the Baked Tofu:

  • 1 block (about 14 oz) firm tofu, pressed and cubed
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon olive oil
  • 1 tablespoon maple syrup
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • Salt and black pepper to taste

For the Steamed Broccoli:

  • 1 large head of broccoli, cut into florets
  • Salt and black pepper to taste

For the Brown Rice:

  • 1 cup brown rice
  • 2 cups water or vegetable broth
  • Salt to taste


  1. Prepare the Brown Rice:
    • In a medium saucepan, bring the water or vegetable broth to a boil.
    • Add the brown rice and a pinch of salt.
    • Reduce the heat to low, cover, and simmer for about 40-45 minutes, or until the rice is tender and the liquid is absorbed.
    • Remove from heat and let it sit covered for 5 minutes. Fluff with a fork before serving.
  2. Prepare the Tofu:
    • Preheat your oven to 400°F (200°C).
    • In a small bowl, whisk together the soy sauce, olive oil, maple syrup, garlic powder, smoked paprika, salt, and black pepper.
    • Place the tofu cubes in a large bowl and pour the marinade over them. Toss gently to coat evenly.
    • Spread the tofu cubes in a single layer on a baking sheet lined with parchment paper or a silicone baking mat.
    • Bake for 25-30 minutes, flipping halfway through, until the tofu is golden brown and crispy on the edges.
  3. Steam the Broccoli:
    • While the tofu is baking, bring a pot of water to a boil and place a steamer basket over the pot.
    • Add the broccoli florets to the steamer basket, cover, and steam for about 5-7 minutes, or until the broccoli is tender but still bright green.
    • Season with salt and black pepper to taste.
  4. Assemble the Bowl:
    • Divide the cooked brown rice into serving bowls.
    • Top each bowl with the baked tofu and steamed broccoli.
    • Garnish with additional toppings such as sesame seeds, sliced green onions, or a squeeze of fresh lemon juice if desired.

Enjoy your Tofu and Broccoli Power Bowl, a delicious and nutritious meal that’s perfect for a balanced diet!

Benefits of this Recipe:

  • High in Plant Protein: Tofu provides a substantial amount of plant-based protein.
  • Rich in Fiber: Brown rice and broccoli contribute to dietary fiber, aiding digestion.
  • Nutrient-Dense: Broccoli is packed with vitamins and minerals, including vitamin C, vitamin K, and folate.
  • Heart-Healthy: This dish is low in saturated fat and includes healthy fats from olive oil.
  • Balanced Meal: Combines protein, healthy carbs, and vegetables for a complete, balanced meal.

Nutritive Value (Per Serving – Estimated):

  • Calories: 400
  • Protein: 15g
  • Carbohydrates: 50g
  • Dietary Fiber: 8g
  • Sugars: 6g
  • Fat: 15g
  • Saturated Fat: 2g
  • Cholesterol: 0mg
  • Sodium: 600mg
  • Vitamin A: 20% of the Daily Value (DV)
  • Vitamin C: 100% of the DV
  • Calcium: 20% of the DV
  • Iron: 15% of the DV

Enjoy the flavorful and wholesome Tofu and Broccoli Power Bowl for a satisfying and healthful meal!

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