This is the kind of dinner that works when the fridge is not especially exciting. Tofu and broccoli roast on one pan, microwave rice handles the base, and a quick peanut sauce brings it together.
It makes two generous bowls and is easy to pack for lunch the next day.
What you’ll need
- 1 block extra-firm tofu, about 14 ounces, drained
- 1 large head broccoli, cut into florets, or 12 ounces frozen broccoli
- 2 cups cooked brown rice, such as 2 microwaveable pouches
- 1/4 cup peanut butter
- 2 tablespoons soy sauce or tamari
- 1 lime
- Olive oil, black pepper, and optional red pepper flakes
Make it
- Heat the oven to 425°F. Pat the tofu dry and tear or cut it into bite-size pieces.
- Spread the tofu and broccoli on a sheet pan. Drizzle with olive oil, add black pepper and optional red pepper flakes, and toss. Roast for 20 to 25 minutes, stirring once, until the broccoli has browned at the edges.
- Warm the rice according to the package.
- Stir the peanut butter, soy sauce, juice from half the lime, and 3 to 5 tablespoons water until smooth. Add more water as needed for a pourable sauce.
- Divide rice, tofu, and broccoli between bowls. Drizzle with sauce and serve with the remaining lime.
Why these ingredients
Tofu brings substantial plant protein, including all essential amino acids, plus iron and some zinc. Protein helps make this a more sustaining meal, while iron and zinc are nutrients involved in normal energy metabolism and many brain functions.
Brown rice adds fiber and magnesium, and its slower-digesting carbohydrate base can be useful for building a meal with steadier energy than a refined-grain-only option. Broccoli contributes fiber, folate, and a range of plant compounds. Pairing it with tofu also adds vitamin C to a meal containing plant-based iron.
Peanut butter supplies unsaturated fats, magnesium, vitamin E, and a little extra protein. These bowls are not about one standout ingredient. They are an easy way to combine protein, fiber, minerals, and plant variety in one ordinary dinner.
Make it easier
Use frozen broccoli and pre-cooked rice to keep prep nearly nonexistent. For tomorrow’s lunch, store the peanut sauce separately and add it after reheating. If peanut butter is expensive or unavailable, sunflower seed butter works well here too.