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Vegetarian, Meal soups and plant based

Sesame glazed tofu with broccoli and rice

Sesame glazed tofu is a vegetarian dish for 4 people, ready in 35 minutes, rated easy, for about €2 per serving. Firm tofu gets pan seared then coated in a honey sesame soy glaze, served with steamed broccoli and rice. The key is pressing the tofu well and adding the glaze only at the very end of cooking.

Glossy tofu cubes glazed with honey and sesame, crunchy broccoli and rice, sound good?

Sesame glazed tofu with broccoli and rice
Total time
35 min
Difficulty
Easy
Cost per person
€2.00
Calories per person
670 kcalcalculated by Kiloach, your weight coach
Season
Fall, Winter, Spring
The kids
They generally like it

Firm tofu, seared in a pan then coated in a glossy honey sesame soy glaze, turns almost caramelized on the outside while staying soft inside. Steamed broccoli keeps its crunch and bright color, a nice contrast against the tender tofu and the plain rice that soaks up the sauce.

This is the kind of dish to make on a weeknight when you want something light without sacrificing flavor, or to introduce kids to tofu without them suspecting a thing, the sweet salty glaze always wins them over. Mon Chou suggests it too for mixing up vegetarian dinners without it feeling like a chore.

The ingredients

4 people

Dairy

  • Firm tofu 400 g

Pantry

  • Riceoften in the pantry 280 g
  • Soy sauceoften in the pantry 4 tbsp
  • Honeyoften in the pantry 2 tbsp
  • Sesame seedsoften in the pantry 3 tbsp
  • Gingeroften in the pantry 1 tsp
  • Sesame oiloften in the pantry 1 tbsp
  • Sunflower oiloften in the pantry 2 tbsp

Fruits and vegetables

  • Broccoli 500 g
  • Garlic 2 cloves

Allergens Soy, Sesame

The step by step recipe

  1. Press the tofu and cut it into cubes. 10 min

    Drier tofu catches the glaze much better.

  2. Mix the soy sauce, honey, crushed garlic, ginger and sesame oil.

    Taste it, you can add a splash of vinegar to balance the sweetness.

  3. Cook the rice and steam the broccoli florets. 12 min

    Pull the broccoli off the heat as soon as a knife tip slides in easily, it should stay firm.

  4. Brown the tofu in the sunflower oil, then pour in the glaze and let it coat the cubes. 8 min

    Lower the heat at this point, the sauce thickens within a minute.

  5. Sprinkle with toasted sesame seeds and serve with the rice and broccoli.

    Toast the sesame seeds dry, it will perfume the whole dish.

Our tips to get it right

  • Cut the tofu into even cubes, about 2 centimeters, so they all brown at the same pace.
  • Use a hot pan and don't overcrowd it, otherwise the tofu releases water instead of browning.
  • Mix the glaze while the tofu browns, you'll save time and won't let it sit around for no reason.

The variations

  • Swap the broccoli for bean sprouts or edamame for a different texture while keeping things light.
  • For a faster version, use precooked rice warmed up for 2 minutes in a pan or the microwave.
  • For kids who don't like the bite of ginger, cut the amount in half, the flavor stays mild and sweet.

What to serve it with

  • A bowl of miso soup to start
  • Salted edamame as a snack
  • Iced green tea

Storage

Keep leftovers in the fridge in a sealed container for 2 to 3 days. The glazed tofu freezes well, rice and broccoli freeze separately. Reheat in a pan over low heat so the glaze doesn't burn, or in the microwave with a splash of water for the rice.

Questions about this dish

Can you use silken tofu instead of firm tofu?

No, silken tofu is too fragile and falls apart during cooking. Firm tofu holds its shape and catches the glaze well, which is essential for this recipe.

How do you properly press tofu before cooking it?

Wrap the tofu in a clean kitchen towel, set something heavy on top and let it sit for 15 to 20 minutes. The less water it holds, the better the glaze sticks and browns in the pan.

Can you make the glaze ahead of time?

Yes, you can mix the soy sauce, honey, garlic, ginger and sesame oil the day before. Keep the glaze in the fridge and take it out 10 minutes before using it.

Does brown rice work as well as white rice?

Yes, brown rice adds more chew and a nutty flavor that pairs well with sesame. Just allow a longer cooking time, check the package instructions.

How long does it take to make a sesame glazed tofu with broccoli and rice?

Count 35 min in total, prep and cooking included. The recipe is rated “easy”.

How many calories are in a sesame glazed tofu with broccoli and rice?

About 670 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does a sesame glazed tofu with broccoli and rice cost?

About €2.00 per serving, or €8.00 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains soy, sesame. Always check the labels of the products you buy.

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