Baked Tofu and Broccoli Bowl with Quinoa
This simple Tofu and Broccoli Bowl is a healthy meal that you can make in the oven or in the air fryer. Serve over quinoa with a pesto dollop for an easy supper in less than an hour!
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 4 servings
- 1 block extra firm tofu pressed and cut into 1" cubes
- 1 tablespoon olive oil
- 2 tablespoons soy sauce
- 1 teaspoon rice vinegar
- 1 cup quinoa
- 1 1/4 cups water or more, as needed for your preferred quinoa cooking method
- 4 cups water
- 4 cups broccoli florets
- 1 tablespoon olive oil only needed for Oven Directions
- 1 batch Oil Free Avocado Pesto You can make this while the tofu and broccoli cooks. You can also use any sauce you like, if pesto isn't your thing.
In a large shallow dish, toss together the tofu cubes, 1 tablespoon of olive oil, soy sauce, and vinegar. Set aside to marinate for at least 20 minutes.
If you're cooking your tofu and broccoli in the oven, preheat it to 400F now.
While the tofu marinates and the oven preheats, cook the quinoa with the 1 1/4 cups water using your favorite method. I have lots of quinoa cooking options outlined here! I prefer my pressure cooker, since it's so easy and quick.
In a small pot, heat the 4 cups water on high, and bring it to a boil. Drop in the broccoli florets, and cook for 2 minutes. Do not bring them back to a boil, start them timer as soon as the broccoli hits the water. Transfer cooked broccoli to a colander to drain, rinsing with cold water to stop it from cooking.
Oven Directions: Toss the broccoli with the other tablespoon of olive oil and the tofu + any marinade left in the bowl. Transfer the tofu-broccoli mixture into an 8x8" glass baking pan. Cook for 30-40 minutes, stirring every 10 minutes, so that everything cooks evenly. For that last, optional 10 minutes, you'll want to stir every 5 minutes, checking the broccoli for doneness. Whether you cook for the extra time depends on how crispy you like your broccoli.
Air Fryer Directions: Transfer the tofu into your air fryer basket, reserving any leftover marinade. Cook at 400F for 10 minutes, shaking after 7 minutes. Meanwhile, toss the broccoli with the leftover marinade from the tofu bowl. When the 10 minute cooking time is up, add the broccoli to the tofu mixture, and air fry for 5-7 more minutes at 400F.
Divide the cooked quinoa between 4 serving bowls. Top with the tofu-broccoli mixture. You can drizzle with the pesto now, or let folks do that right at the table.