Heart-Healthy Braised Tofu
Discover the perfect balance of health and flavor with this Heart-Healthy Braised Tofu recipe, an easy-to-make dish that’s loaded with nutritious ingredients and irresistibly savory taste. Featuring extra-firm tofu that’s pressed for optimal texture, this recipe delivers bold flavors thanks to a vibrant braising liquid made with low-sodium soy sauce, vegetable broth, rice vinegar, and a touch of maple syrup for natural sweetness. Sautéed red bell peppers and broccoli florets add pops of color and wholesome crunch, while aromatics like fresh ginger and garlic elevate the dish with warm, fragrant notes. Finished with sesame seeds and chopped green onions, this heart-friendly meal can be enjoyed on its own or paired with steamed brown rice for an even heartier serving. Perfect for busy weeknights or anyone seeking plant-based, low-sodium dinner ideas, this recipe is as nutritious as it is delicious!
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Recipe Information
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
Instructions
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.
Cut the pressed tofu into 1-inch cubes. Set aside.
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.
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.
Add the sliced red bell pepper and broccoli florets to the skillet. Sauté for 3-4 minutes until they start to soften.
Pour the braising liquid into the skillet with the tofu and vegetables. Bring to a gentle simmer and cover with a lid.
Reduce the heat to low and let the mixture braise for 10 minutes, stirring occasionally to ensure the tofu absorbs the flavors.
Remove the lid, increase the heat to medium-high, and allow the liquid to reduce slightly for about 3 more minutes.
Once the liquid has thickened, remove the skillet from the heat. Sprinkle with chopped green onions and sesame seeds before serving.
Serve hot, either on its own or over a bed of steamed brown rice for a more complete meal.
Nutrition Facts
Calories |
1009 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.7 g | 87% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1236 mg | 54% | |
| Total Carbohydrate | 38.9 g | 14% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 20.2 g | ||
| Protein | 72.3 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2792 mg | 215% | |
| Iron | 13.8 mg | 77% | |
| Potassium | 1337 mg | 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.
