This Sheet Pan Black Pepper Tofu and Broccoli is a perfect blend of crispy, savory tofu and tender-crisp vegetables. The bold flavor of coarsely ground black pepper complements the subtle sweetness of roasted broccoli, making it a deliciously satisfying dish that’s both nutritious and easy to prepare.
Ideal for a quick weeknight dinner, this recipe is not only packed with flavor but also offers a great source of plant-based protein. Serve it over a bed of steamed rice for a complete meal that’s sure to please both vegans and non-vegans alike. The best part? It’s all made on a single sheet pan, making cleanup a breeze.
Full Recipe:
- 1 block firm tofu, drained and pressed
- 3 tablespoons soy sauce
- 2 tablespoons rice vinegar
- 2 tablespoons sesame oil, divided
- 1 tablespoon black pepper, coarsely ground
- 1 tablespoon cornstarch
- 2 cloves garlic, minced
- 1 teaspoon ginger, minced
- 1 head broccoli, cut into florets
- 1 red onion, sliced
- 1 tablespoon sesame seeds
- 2 green onions, sliced
- Cooked rice for serving
Directions:
- Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
- Cut tofu into cubes and place in a bowl. Toss with soy sauce, rice vinegar, 1 tablespoon of sesame oil, black pepper, and cornstarch until evenly coated.
- Spread tofu cubes on the prepared baking sheet and bake for 25-30 minutes, flipping halfway, until golden and crispy.
- While tofu is baking, heat remaining 1 tablespoon of sesame oil in a large skillet over medium heat. Add garlic and ginger, sauté for 1-2 minutes until fragrant.
- Add broccoli florets and red onion to the skillet. Sauté for 5-7 minutes until the vegetables are tender-crisp.
- Remove the tofu from the oven and add to the skillet with the vegetables. Toss everything together to combine.
- Sprinkle with sesame seeds and sliced green onions. Serve hot over cooked rice.
Prep Time: 15 minutes | Cooking Time: 30 minutes | Total Time: 45 minutes
Kcal: 320 kcal | Servings: 4 servings
About the Recipe:
This recipe is a fantastic example of how simple ingredients can be transformed into a flavorful and nutritious meal with minimal effort. By using a sheet pan, this dish minimizes the need for multiple pots and pans, making it an ideal choice for busy weeknights or meal prepping for the week ahead.
Ingredients Breakdown:
- Tofu: A plant-based protein powerhouse, tofu is incredibly versatile and soaks up flavors well. Pressing the tofu before cooking is key to achieving that delightful crispy texture.
- Broccoli: This cruciferous vegetable is not only nutrient-dense but also pairs beautifully with the bold flavors in this dish. Roasting broccoli brings out its natural sweetness while maintaining a slight crunch.
- Black Pepper: Coarsely ground black pepper is the star of the show here, adding a bold, spicy kick that elevates the tofu and vegetables.
- Sesame Oil: Adds a subtle nutty flavor that complements the Asian-inspired ingredients and enhances the overall dish.
- Garlic and Ginger: These aromatics are essential in many Asian dishes, providing a fragrant base that infuses the tofu and broccoli with rich flavor.
Cooking Tips:
- Pressing Tofu: To achieve the best texture, make sure to press the tofu to remove excess moisture. This step helps the tofu crisp up in the oven, giving it a satisfying bite.
- Sheet Pan Efficiency: Lining your sheet pan with parchment paper not only makes cleanup easier but also prevents the tofu from sticking, ensuring even cooking.
- Customizable Veggies: While broccoli is a great match for this dish, feel free to swap in other vegetables like bell peppers, snap peas, or carrots based on what you have on hand.
Nutritional Benefits:
This recipe is a great option for those looking to maintain a healthy, balanced diet. It’s high in protein from the tofu, rich in vitamins and fiber from the broccoli, and low in calories, making it suitable for a variety of dietary needs, including vegan and gluten-free diets.
Serving Suggestions:
Serve this Sheet Pan Black Pepper Tofu and Broccoli over steamed rice, quinoa, or even cauliflower rice for a low-carb option. You can also sprinkle some extra sesame seeds or add a drizzle of sriracha for an additional kick of heat.
Pairing Ideas:
To round out your meal, consider pairing this dish with a light, refreshing side salad dressed in a tangy sesame vinaigrette. For dessert, a simple fruit salad or a slice of mango sorbet would complement the meal’s flavors without overpowering them.
Perfect for Meal Prep:
This dish is not only easy to make but also stores well, making it perfect for meal prep. Simply divide the tofu and broccoli into airtight containers with your choice of grains for a ready-to-eat lunch or dinner throughout the week. Reheat in the microwave or enjoy cold for a quick and healthy meal on the go.
The Origins and Inspiration:
This recipe draws inspiration from Asian cuisine, particularly the simple yet flavorful stir-fries commonly found in Chinese cooking. The combination of tofu, broccoli, and black pepper reflects a balance of protein, vegetables, and spices that is typical in many Asian dishes. The sheet pan method is a modern twist, making it easier to prepare and reducing the need for constant attention at the stove.
Why You’ll Love This Recipe:
- Minimal Cleanup: By cooking everything on a single sheet pan, you cut down on both prep time and cleanup, making this an ideal recipe for busy weeknights.
- Versatile and Adaptable: This dish can easily be customized to suit your taste. Whether you prefer a milder flavor or a spicier kick, you can adjust the amount of black pepper to your liking. You can also swap out the vegetables or add additional ones, like carrots or snap peas, depending on what you have available.
- Balanced Nutrition: This recipe is a great example of a balanced meal. Tofu provides high-quality plant-based protein, while broccoli offers a good dose of fiber, vitamins, and minerals. The dish is low in saturated fat and calories, making it a healthy choice for those watching their diet.
- Perfect for Any Occasion: Whether you’re cooking for yourself, a family dinner, or hosting a casual get-together, this recipe is versatile enough to fit any occasion. It’s hearty enough to be a main course but light enough to be part of a larger spread.
Tips for the Best Results:
- Use Firm Tofu: Firm tofu holds its shape better during cooking, which is crucial for achieving that crispy texture. If you prefer an even firmer texture, you can freeze the tofu before using it and then thaw it out, which changes the texture to be more “meaty.”
- Don’t Skip the Cornstarch: The cornstarch coating on the tofu is essential for crisping it up in the oven. It creates a light crust that enhances the texture and helps the tofu hold up against the bold flavors of the dish.
- Spread Out the Tofu: When placing the tofu on the sheet pan, make sure to spread the pieces out evenly. Crowding the pan will cause the tofu to steam rather than crisp up, resulting in a less desirable texture.
Dietary Information:
This dish is naturally vegan and can easily be made gluten-free by using tamari or another gluten-free soy sauce alternative. It’s a fantastic option for those following a plant-based diet or looking to incorporate more meatless meals into their routine. With its high protein content and low-calorie count, it’s also suitable for weight management and general healthy eating.
Flavor Profile:
The black pepper is the hero of this dish, offering a pungent, slightly spicy flavor that complements the earthiness of the tofu and the sweetness of the roasted broccoli. Sesame oil adds a nutty aroma and richness, while the ginger and garlic provide a warm, aromatic base that ties all the flavors together. The result is a dish that’s bold, aromatic, and deeply satisfying.
Cooking with Kids:
This recipe is a great way to get kids involved in cooking. They can help with pressing and cutting the tofu, tossing it with the seasonings, and arranging the vegetables on the sheet pan. It’s a simple and fun way to teach them about healthy eating and cooking.
Storing and Reheating:
If you have leftovers, store them in an airtight container in the refrigerator for up to 4 days. To reheat, simply pop them in the oven at 350°F (175°C) for 10-15 minutes or until warmed through. The tofu will retain its crispiness, and the broccoli will stay tender. Alternatively, you can reheat it in the microwave, though the tofu may lose some of its crisp texture.
Pairing with Drinks:
This dish pairs beautifully with light, refreshing beverages. Consider serving it with a chilled white wine, such as a Sauvignon Blanc or Pinot Grigio, which complements the peppery, spicy notes. For a non-alcoholic option, green tea or a sparkling water with a splash of lemon would be a great match.
Cooking for a Crowd:
This recipe can easily be doubled or tripled if you’re cooking for a larger group. Just make sure to use multiple sheet pans to ensure everything cooks evenly and crisps up properly. It’s a fantastic dish to serve at potlucks or casual dinner parties where guests can help themselves.
Cultural Context:
Tofu is a staple in many Asian cuisines, and its use in this recipe is a nod to its versatility and importance in plant-based diets worldwide. By combining tofu with black pepper and broccoli, this recipe not only delivers on taste but also honors the tradition of using simple, wholesome ingredients to create nourishing meals.
Conclusion:
The Sheet Pan Black Pepper Tofu and Broccoli is more than just a meal—it’s a testament to how simplicity in the kitchen can lead to extraordinary flavors. With its bold black pepper seasoning, crispy tofu, and tender-crisp broccoli, this dish is a delightful fusion of taste, texture, and nutrition. It’s an ideal recipe for anyone looking to incorporate more plant-based meals into their diet without sacrificing flavor or convenience.
Whether you’re a seasoned cook or just starting out, this recipe is easy to follow and adaptable to your preferences, making it a versatile addition to your weekly meal rotation. It’s perfect for busy weeknights, meal prepping, or even serving to guests at your next gathering.
In a world where time is often limited, but the desire for wholesome, delicious food remains high, this sheet pan recipe strikes the perfect balance. Give it a try, and you might just find that this simple yet satisfying dish becomes a new favorite in your culinary repertoire.