Sticky Tofu and Broccoli Quinoa Bowl

Sticky tofu with fresh steamed broccoli over a bed of quinoa and covered in a golden turmeric tahini sauce. Easy, quick, and satisfying. Aside from being vegan it is also 100% gluten free.

Tofu Marinade

To kick things off start by preparing the tofu marinade. Microwave the 3/4 cup of water for 30 seconds to a minute. This will help the other ingredients dissolve.

For this step I like to use a two cup measuring cup to add all the ingredients into. But a small bowl will also suffice. Once all the ingredients are added give the mixture a good stir.

The marinade is a tangy sweet and sour flavor profile with a mild heat level. It pairs nicely with the turmeric tahini sauce that is added after being cooked. Which we will cover shortly.

The binding agent in the marinade is cornstarch. It has a dual role in the sense that it helps the flavor adhere to the tofu, as well as, thicken the sauce.

Tofu Selection

Not an exhaustive list but here are some of the common types of tofu:

• Silken Tofu: Soft and creamy, silken tofu is often used in desserts, smoothies, and sauces. It has a high water content and a delicate texture.
• Soft Tofu: Softer than regular tofu, soft tofu is great for dishes where you want a tender and creamy texture. It’s often used in soups, stir-fries, and salads.
• Medium Tofu: As the name suggests, medium tofu falls between soft and firm in terms of texture. It’s a good all-purpose tofu for many recipes.
• Firm Tofu: Firm tofu is the most common type and has a dense, chewy texture. It’s great for stir-fries, grilling, and pan-frying.
• Extra-Firm Tofu: Extra-firm tofu is even denser than firm tofu and has a texture similar to meat. It’s often used in dishes where you want a meat-like texture.

For this recipe I chose to use extra firm tofu. But you could also use firm, if you prefer. They are similar enough that they can easily be swapped. If possible avoid using the silken, soft, and medium varieties. As discussed above they do not hold up well when sautéing. Which is the main deciding factor to omit them.

Prep Work

Now that the tofu selection is out of the way it is time to start slicing and dicing. With my Zwilling Bob Kramer Chef Knife I started by cubing the tofu.

Place the cubed tofu in a small bowl and pour the tofu marinade, discussed earlier, onto it. Give the tofu a quick stir with a silicone spatula to coat all the pieces.

Next cut the broccoli into florets. For this step it is also recommended to cut far enough down the stem to allow several florets to remain connected. The main point being that you do not want to cut them too small.

Place the broccoli in a CorningWare Rectangle Casserole Dish, lightly salt, and add enough water to cover the bottom of the dish. Then set the dish to the side. We will discuss this process more in depth later in the post.

Quinoa

Quinoa is often referred to as a “superfood” due to its exceptional nutritional profile and numerous health benefits. Quinoa is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own.

Health benefits of quinoa:

• Lowering cholesterol and blood pressure
• Boosting immune function and antioxidant defenses
• Supporting weight loss and management
• Improving digestion and satiety

Types of Quinoa

Quinoa is a versatile and nutritious grain that comes in a variety of colors and flavors. Here are some of the most common types of quinoa:

• White Quinoa: This is the most commonly available type of quinoa and has a mild, neutral flavor. It is also the most widely cultivated and consumed type of quinoa.
• Red Quinoa: Red quinoa has a slightly sweeter and nuttier flavor than white quinoa. It is also higher in antioxidants and has a slightly crunchier texture.
• Black Quinoa: Black quinoa has a stronger, earthier flavor than white quinoa and is often used in savory dishes. It is also higher in fiber and protein than white quinoa.
• Tri-Color Quinoa: This type of quinoa is a combination of white, red, and black quinoa, offering a mix of flavors and textures.

For this recipe I chose to use white quinoa but you can easily substitute for one of the other types. Measure one cup of quinoa in a measuring cup and cook using the instructions on the packaging.

Turmeric Tahini Sauce

Turmeric is a bright yellow spice powder made from the root of a plant in the ginger family. Turmeric has been linked to several potential health benefits, including:

• Reducing inflammation and pain
• Improving liver function
• Providing antioxidant protection

Tahini is a thick and creamy paste made from ground sesame seeds. It is a staple ingredient in Middle Eastern and Mediterranean cuisine. For another meal idea be sure to check out our Tahini Sauce and Air Fried Falafel recipes.

The pairing of turmeric and tahini makes for a refreshing sauce. It works great as a salad dressing too.

Cooking Notes

When the water for the quinoa starts to boil add it and follow the instructions on the packaging.

When the quinoa is added to the water turn the heat down between low and medium. Give it a quick stir and then place, and leave, the lid on for the duration specified on the packaging.

Bring a skillet up to medium heat and add the tofu and the marinade. Using a silicone spatula continue to stir the mixture so that nothing sticks to the pan.

Continue to cook until the liquid starts to evaporate. Add some olive oil if things start to stick. This will roughly be about 10 – 15 minutes.

Just after starting the tofu you will want to start the broccoli. Let us dive a little deeper into the approach I’m using to cook the broccoli next.

I think you will agree it is super straightforward. Instead of boiling water in another pot and using a steaming basket we can actually lean on the microwave to complete this task.

Steamed Broccoli: Quick & Easy

The easiest way I have found to steam fresh broccoli is with a CorningWare Classic Square Casserole dish. After prepping the broccoli simply add a light coat of salt and a thin layer of water to the bottom of the dish.

The water should just barely cover the bottom of the dish. When I was first learning how to cook with a CorningWare it was described to me this way. We want to steam the vegetables; not boil them.

Microwave the broccoli for six minutes with the lid on. When the time elapses rotate the dish 90º and turn the lid slightly so that it is cracked open. Then microwave again for six minutes. Viola! Steamed broccoli! Be sure to use oven mitts or pot holders to remove the casserole dish.

In addition to broccoli, these are also great for steaming cauliflower. As the name suggests they are also stellar for baking a nice casserole.

Substitutions and Variations

Sometimes it can be nice to switch things up. Below are a few ideas to try if you are feeling adventurous.

Tofu – can easily be swapped out for tofu knots or tempeh.

Broccoli – the turmeric tahini sauce would probably “pop” a little more over steamed cauliflower. But the contrast with tofu would probably suffer. Delicious nonetheless.

Chili garlic sauce – maybe you cannot find this ingredient or maybe it is too spicy. Either way, you can easily swap for sriracha if you want more heat. Use tomato paste if you do not want any heat added.

Storage

In the event there are leftovers you will want to place in your storage container of choice. I prefer these glass storage containers.

Since quinoa is a heartier grain than rice, it is okay to add the quinoa first and then place the tofu and broccoli on top. Style points are added if you put the tofu on one side and broccoli on the other.

Any remaining Turmeric Tahini Sauce can be added to the top. Or if you prefer to add after it is reheated it can be placed in a small storage container.

Leftovers should hold up for three to four days in the refrigerator before the freshness starts to taper off. Alternatively, you could freeze the leftovers to increase the shelf life.

If you liked this recipe be sure to check out our other recipes below:

• Peanut Curry with Tofu and Veggies
• Yellow Curry Tofu Knots with Spinach and Veggies
• Coconut Curry Tofu Knots
• Air Fried Falafel and Tahini Sauce