Crispy Broccoli and Soft Tofu Salad
Crispy Broccoli and Soft Tofu Salad
Simple and Healthy Diet Food: Broccoli and Tofu Salad
Introducing a delightful Broccoli and Tofu Salad, where the tenderness of soft tofu meets the satisfying crunch of broccoli. This incredibly simple recipe is perfect for anyone to make, resulting in a healthy and addictive side dish. It’s highly recommended for those on a diet, as fresh broccoli and delicious tofu come together to create a perfect meal or side. Measurements are based on standard measuring cups and spoons: 1 Tbsp = 15ml, 1 tsp = 5ml, 1 Cup = 200ml.
Main Ingredients- 160g Fresh Broccoli
- 320g Soft Tofu (Pofree Tofu recommended)
For Washing Broccoli- 1 Tbsp Baking Soda
- 1 Tbsp Vinegar
For Blanching Broccoli- 0.5 Tbsp Coarse Salt
Flavorful Seasoning- 1 Tbsp Fish Sauce
- 2 Pinches Sea Salt
- 1 Tbsp Toasted Sesame Seeds (ground)
- 1 Tbsp Sesame Oil
- 1 Tbsp Baking Soda
- 1 Tbsp Vinegar
For Blanching Broccoli- 0.5 Tbsp Coarse Salt
Flavorful Seasoning- 1 Tbsp Fish Sauce
- 2 Pinches Sea Salt
- 1 Tbsp Toasted Sesame Seeds (ground)
- 1 Tbsp Sesame Oil
- 1 Tbsp Fish Sauce
- 2 Pinches Sea Salt
- 1 Tbsp Toasted Sesame Seeds (ground)
- 1 Tbsp Sesame Oil
Cooking Instructions
Step 1
Broccoli is often eaten blanched and dipped in spicy red pepper paste sauce. This time, I tried mixing it with soft tofu, and it was so creamy and delicious! The crispiness of the broccoli and the softness of the tofu blended perfectly. It’s a great light dish to enjoy when you don’t have much of an appetite.
Step 2
First, break the broccoli into bite-sized florets. While you can wash it whole, separating the florets makes it much easier to clean thoroughly under running water. Since this recipe involves chopping the broccoli into smaller pieces, this step is even more convenient.
Step 3
Rinse the prepared broccoli 2-3 times under running water. Then, fill a bowl with water, add 1 tablespoon of baking soda and 1 tablespoon of vinegar, and let the broccoli soak for about 10 minutes. This helps remove any hidden dirt or impurities, ensuring a cleaner ingredient.
Step 4
After soaking in the vinegar mixture, rinse the broccoli again under running water and lightly drain any excess water. You don’t need to squeeze it dry at this stage.
Step 5
Now, let’s prepare the tofu. Bring a pot of water to a boil with 0.5 tablespoon of coarse salt. Once boiling, carefully add the tofu and blanch it for a moment. Then, remove it with a slotted spoon and drain well. Blanching helps remove any raw smell from the tofu and makes it firmer.
Step 6
In the same boiling water used for the tofu, add the prepared broccoli and blanch for about 30 seconds to 1 minute. Broccoli is rich in water-soluble vitamins, which are sensitive to heat and water. Blanching quickly helps minimize nutrient loss. You can adjust the blanching time based on your preference.
Step 7
Immediately after blanching, plunge the broccoli into cold water to stop the cooking process and cool it down completely. This step is crucial for preserving the broccoli’s crisp texture.
Step 8
Your blanched tofu and broccoli are now ready. Let’s move on to seasoning them!
Step 9
It’s important to squeeze out as much water as possible from the blanched tofu using a clean cloth or paper towel. If excess water remains in the tofu, the salad can become watery, and the seasoning won’t penetrate well, affecting the taste.
Step 10
In a large bowl, combine the squeezed tofu and the drained blanched broccoli. Add 1 tablespoon of fish sauce and 1 tablespoon of ground toasted sesame seeds. Gently mix everything together with your hands until well combined. This simple step completes your delicious and savory Broccoli and Tofu Salad. So easy!
Step 11
Transfer the finished Broccoli and Tofu Salad to a serving dish. Sprinkle some extra toasted sesame seeds on top for a visually appealing finish.
Step 12
The soft tofu and the crisp broccoli create a wonderful harmony of textures and flavors. The clean, savory taste is delightful and truly healthy.
Step 13
With its low calorie count, this dish is an excellent choice for a diet. Enjoying this as a daily meal can contribute to both your health and weight management goals.
