Heart-Healthy Braised Tofu

Transform your weeknight dinners with this Heart-Healthy Braised Tofu recipe, a nourishing and flavorful dish that’s as good for your heart as it is for your taste buds! Featuring protein-packed extra firm tofu, vibrant vegetables like red bell pepper and broccoli, and a savory-sweet braising liquid made with low-sodium soy sauce, maple syrup, fresh ginger, and garlic, this recipe strikes the perfect balance between wholesome and satisfying. The tofu is pressed and pan-seared to golden perfection before being simmered with the aromatic sauce, allowing it to soak up a medley of rich, umami flavors. Finished with a sprinkle of sesame seeds and fresh green onions, this quick, one-skillet dish is perfect served over steamed brown rice for a hearty, plant-based meal. Healthy, easy, and delicious—this braised tofu recipe is a must-try for anyone seeking a simple yet impressive way to enjoy a meatless main course!

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 14 ounces extra firm tofu
• 1 cup low-sodium vegetable broth
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon maple syrup
• 1 teaspoon fresh ginger, grated
• 2 cloves garlic, minced
• 1 teaspoon sesame oil
• 2 tablespoons green onions, chopped
• 1 tablespoon sesame seeds
• 0.5 red bell pepper, thinly sliced
• 1 cup broccoli florets
• 1 tablespoon olive oil

Directions

Step 1

Drain the tofu and wrap it in a clean kitchen towel. Place a heavy object on top to press out excess water for about 15 minutes. This helps improve the texture of the tofu.

Step 2

Cut the pressed tofu into 1-inch cubes. Set aside.

Step 3

In a medium bowl, mix together the low-sodium vegetable broth, soy sauce, rice vinegar, maple syrup, grated ginger, minced garlic, and sesame oil. This will be your braising liquid.

Step 4

Heat olive oil in a large skillet over medium heat. Add the tofu cubes and cook until they are golden brown on all sides, about 8 minutes.

Step 5

Add the sliced red bell pepper and broccoli florets to the skillet. Sauté for 3-4 minutes until they start to soften.

Step 6

Pour the braising liquid into the skillet with the tofu and vegetables. Bring to a gentle simmer and cover with a lid.

Step 7

Reduce the heat to low and let the mixture braise for 10 minutes, stirring occasionally to ensure the tofu absorbs the flavors.

Step 8

Remove the lid, increase the heat to medium-high, and allow the liquid to reduce slightly for about 3 more minutes.

Step 9

Once the liquid has thickened, remove the skillet from the heat. Sprinkle with chopped green onions and sesame seeds before serving.

Step 10

Serve hot, either on its own or over a bed of steamed brown rice for a more complete meal.

Nutrition Facts

Serving size	894.4 grams (894.4g)

Amount per serving	% Daily Value*
Calories	1009

Total Fat 67.70g	87%
Saturated Fat 10.10g	51%
Polyunsaturated Fat 9.20g
Cholesterol 0mg	0%
Sodium 1236mg	54%
Total Carbohydrate 38.90g	14%
Dietary Fiber 13.80g	49%
Total Sugars 20.20g
Protein 72.30g	145%

Vitamin D 0IU	0%
Calcium 2792mg	215%
Iron 14mg	77%
Potassium 1337mg	28%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.8%

Protein: 27.4%

Carbs: 14.8%