Pan-Fried Tofu with Broccoli and Quinoa
Golden tofu and tender-crisp broccoli with quinoa, lime and sesame.
Ingredients
- 150 g plain tofu
- 120 g broccoli
- 130 g cooked quinoa
- 1 tsp sesame oil
- 1 tbsp soy sauce
- 1 tsp lime juice
- 1 tsp sesame seeds
- 2 tbsp water
Nutrition
| per 100 g | per serving | |
|---|---|---|
| Calories | 107.4 kcal | 470 kcal |
| Protein | 7.6 g | 33 g |
| Carbs | 8.4 g | 37 g |
| Sugars | 0.9 g | 4 g |
| Fiber | 2.4 g | 11 g |
| Fat | 5 g | 22 g |
Instructions
- 1
Prepare
Pat the tofu dry and cut into 2 cm cubes. Cut the broccoli into small florets and thinly slice the stem.
- 2
Cook the tofu
Heat the sesame oil in a non-stick pan over medium-high. Cook the tofu for 7–8 minutes until golden on all sides, then remove it.
- 3
Steam the broccoli
Cook the broccoli in the same pan for 2 minutes. Add the water, cover and steam for 3 minutes until tender-crisp.
- 4
Season
Return the tofu, add the soy sauce and lime juice and toss for 1 minute.
- 5
Serve
Warm the quinoa, serve with the tofu and broccoli and scatter with sesame seeds.
Tip
Turn the tofu only when it releases easily from the pan so the browned surface stays intact.
Nutritional values are estimates. Recipes are inspiration, not medical or dietary advice — always adjust to your own needs and consult a healthcare professional for personal dietary guidance.
