Sheet Pan Black Pepper Tofu and Broccoli: A Flavor-Packed, Healthy Meal

Are you tired of looking for that ideal meal that is simple, delicious, and filled with nutrition? If so, then here comes Sheet Pan Black Pepper Tofu and Broccoli. This is a one-pan recipe containing crispy tofu, roasted broccoli, and a strongly flavored black pepper sauce. Even if you have been vegan for long or would like to eat more plant-based foods, this will be your favorite recipe.

For this sheet pan black pepper tofu and broccoli, tofu and broccoli are combined with sesame oil, soy sauce, garlic powder, ginger powder, and black pepper, then baked using a little cornstarch to crisp up the ingredients. Serve over rice to make it a finished meal.

Ingredients and Preparation

1. Tofu: The best type of tofu to cook with is firm or extra firm because they have the best texture for any dish. This food item also contains lots of proteins, making it a good base for the meal.
2. Broccoli: When roasted well, like in this dish, broccoli florets absorb flavors properly while at the same time remaining firm from below and crispy at the above edges. Broccolis contain high amounts of fiber and vitamins C and K, among other important nutrients.
3. Black Pepper Sauce: The most important part about this meal is its sauce, which consists of a unique blend of soy sauce, black pepper powder, garlic, and some sweetness added just to balance everything out.

Home Made Recipe

• Press the Tofu: The first step is to remove extra water from the block of tofu by pressing with either clean towels or using the press. This process helps create that crunchiness of your choice.
• Prepare the Broccoli: Wash and chop the broccoli into small pieces.
• Prepare the Black Pepper Sauce: Using a small mixing bowl, mix soy sauce, freshly milled black pepper, and minced garlic, as well as a drizzle of maple syrup or honey and rice vinegar. For taste, adjust the amount of pepper.
• Arrange the Sheet Pan: Heat up your oven to 400°F (200°C). On a large sheet pan, lay out tofu and broccoli as they are. Drizzle some black pepper sauce over tofu and broccoli such that they are all coated evenly.
• Roast: Bake in preheated oven for 25-30 minutes, stirring halfway through, until tofu is golden brown and crispy while broccoli is done with tenderness.
• Serve: The dish is good as it is but can also be served on top of steamed rice or noodles if you want something more substantial.

Also read: One Pan Spicy Soy Noodles with Chicken: A Flavorful One-Pan Wonder

Nutritional Value

Health Benefits

1. Cardiovascular health: Tofu has isoflavones that serve to lower cholesterol levels, hence increasing heart wellbeing.
2. Skeletal wellbeing: Tofu along with broccoli has a lot of calcium for maintaining bone integrity.
3. High on antioxidants: Here are high quantities of antioxidants found in broccoli that act as a defense against free radicals, thus minimizing chances of chronic illnesses.
4. Anti-inflammatory nature: Black pepper is included in this composition and is recognized for its anti-inflammatory qualities, which could also contribute to reduced swelling in the body.

Sheet Pan Black Pepper Tofu and Broccoli is a very straightforward meal to make, filled with nutrients and full of flavor for those rush weeknights. With its rich black pepper sauce coating the crispy tofu and tender broccoli. This dish surely will satisfy cravings and help you stay on track with your health goals. Whether you are vegan or just looking for a delicious way to squeeze more plant-based meals into your diet, give this recipe a try.

FAQs

1. Can I use frozen broccoli instead of fresh?

You can use frozen broccoli; however, using fresh will give a better texture. If frozen, thaw and drain any excess water before roasting.

2. How would you make this gluten-free?

This dish is gluten-free by using tamari or gluten-free soy sauce instead of soy sauce.

3. What other vegetables may I add to this recipe?

You could add other vegetables if you want, like, for instance, bell peppers, carrots, or mushrooms. Just make sure you cut them roughly the same size so they roast evenly.

4. How do I store leftovers?

Allow leftovers to cool completely, then store them in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.