Our Baked Garlic Miso Broccoli and Tofu recipe offer a delightful combination of taste, convenience, and nutritional benefits. It's a culinary journey your taste buds and well-being will thank you for.
If you're a fan of warm and filling salads, you'll also love this lemon, courgette, red onion and buckwheat salad.
Jump to:
📋 Ingredients
- Firm Tofu: Adds a protein boost and a satisfying texture to the dish.
- Broccoli
- Coconut Oil and Garlic: to roast with the broccoli and tofu.
- White Miso Paste: Elevates the flavours of this dish with its rich umami profile plus an added boost of probiotic cultures.
- Olive Oil, Ginger, Black Pepper: Alongside the miso paste, these flavours will form the aromatic dressing.
See recipe card for quantities.
🥣 Instructions
1. Open the tofu packaging and drain off any excess liquid. Place the tofu on top of a chopping board covered with a clean, folded dish towel.
2. Place another chopping board on top of the tofu block, followed by a heavy book or a couple of food tins to act as weights. Leave the tofu block to drain for 20-30 minutes.
3. Once fully drained, your tofu is ready to prepare. The excess moisture will have been collected in the dish towel which can be washed. At this point you can set your oven to 180°C (356°F).
4. Wash, cut, and prep the broccoli into florets. Cut the tofu into 2cm cubes.
5. Combine the broccoli, tofu, melted coconut oil, and minced garlic.
6. Bake in the preheated oven for 25 minutes, flipping the tofu and broccoli halfway to cook evenly.
7. To make the dressing, whisk together the miso paste, ginger, olive oil, water, and black pepper for a flavourful dressing.
8. Once the tofu and broccoli are cooked, add to a serving dish with a generous handful of leafy greens and drizzle of the miso dressing.
Hint: no further salt is required to season the broccoli and tofu because the miso already contains sodium.
💫 Substitutions
- Tofu: Replace with tempeh for a nutty flavour, chickpeas or diced chicken.
- Broccoli: Cauliflower or Brussels sprouts also work well for a tasty variation.
🥡 Storage
Store leftovers in an airtight container in the fridge for 2-3 days. It's not only fridge-friendly but freezer-friendly too for future cravings.
✨ Top Tip
Preparing the tofu properly is an extra step you don't want to skip! Pressing the tofu properly removes excess moisture which improves the texture of the tofu and also means that the broccoli will caramelize slightly in the oven.
❓ FAQ
Miso paste although a fermented product, contains beneficial probiotics that help to contribute to a healthy gut microbiome. Where possible, use a high quality, organic miso paste.
More Candida Diet Salads
Looking for other recipes like this? Try these:
Baked Garlic Miso Broccoli and Tofu
Ingredients
- 400 g firm tofu drained weight: 300g
- 1 head of broccoli
- 1 tablespoon melted coconut oil
- 2 cloves fresh garlic grated
- 1 tablespoon white miso paste
- 1 tablespoon water
- 1 tablespoon extra virgin olive oil
- 1 teaspoon grated fresh ginger
- ¼ teaspoon cracked black pepper
- Drain tofu by placing it between clean dish towels with a heavy book on top for 20-30 minutes.
Instructions
- Drain tofu by placing it between clean dish towels with a heavy book on top for 20-30 minutes.
- Preheat oven to 180°C.
- Wash and cut broccoli into florets.
- After draining, cut tofu into small 2cm cubes.
- On a lined baking tray, combine broccoli, tofu cubes, melted coconut oil, and grated garlic. Toss to coat and spread evenly.
- Bake for 25 minutes, flipping broccoli and turning tofu halfway through.
- Prepare miso dressing: mix miso paste, grated ginger, olive oil, water, and black pepper.
- Transfer cooked broccoli and tofu to a serving dish, drizzle with miso dressing, mix, and serve with leafy greens.
Notes
Last step! If you make this recipe, will you do me a huge favour and leave a ⭐⭐⭐⭐⭐ review letting me know what you thought? It really helps! Thanks for your support!!
Disclaimer: Nutritional info is approximate and for general guidance only. Unit conversions are automatically generated and may not be accurate.
Did you make this recipe? Let me know!