High Protein Steamed Broccoli with Garlic and Lemon
Elevate your veggie game with this vibrant and nourishing High Protein Steamed Broccoli with Garlic and Lemon recipe—a flavorful, vegan, and gluten-free dish perfect for a quick weekday meal or as a standout side. Tender-crisp steamed broccoli meets golden, sautéed garlic and protein-packed crumbled tofu, while zesty lemon juice and zest add a refreshing twist. Enhanced with nutritional yeast for a hint of cheesiness and seasoned to perfection with olive oil, salt, and pepper, this dish comes together in just 20 minutes. Packed with plant-based protein and bursting with citrusy, garlicky goodness, it’s a satisfying yet light dish that’s as wholesome as it is delicious. Serve warm and savor every bite of this health-forward, flavorful masterpiece!
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Recipe Information
Ingredients
- 500 grams broccoli
- 200 grams extra-firm tofu
- 1 tablespoon olive oil
- 3 cloves garlic cloves
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 2 tablespoons nutritional yeast
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup water
Instructions
Wash and cut the broccoli into bite-sized florets, and set aside.
Drain the extra-firm tofu by pressing it with a clean towel to remove excess water. Crumble the tofu into small pieces resembling breadcrumbs and set aside.
Peel and finely mince the garlic cloves.
Bring 1 cup of water to a simmer in a medium saucepan fitted with a steamer basket. Add the broccoli florets to the basket, cover, and steam for 5-6 minutes until the broccoli turns bright green and tender-crisp.
While the broccoli is steaming, heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant and lightly golden.
Add the crumbled tofu to the skillet with the garlic. Stir in the nutritional yeast, salt, and black pepper, and cook for 3-4 minutes, stirring frequently, until the tofu is heated and slightly crispy.
Once the broccoli is steamed, transfer it to a serving bowl. Drizzle the cooked garlic and tofu mixture over the broccoli.
Finish with freshly squeezed lemon juice and a sprinkle of lemon zest for a vibrant, tangy touch.
Serve warm and enjoy your high-protein, vegan, and gluten-free dish!
Nutrition Facts
Calories |
682 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2020 mg | 88% | |
| Total Carbohydrate | 50.5 g | 18% | |
| Dietary Fiber | 20.0 g | 71% | |
| Total Sugars | 9.2 g | ||
| Protein | 51.3 g | 103% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1645 mg | 127% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 2330 mg | 50% | |
*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.
