Healthy Broccoli Tofu Salad Recipe
Healthy Broccoli Tofu Salad Recipe
Cheon Gi Nu Seol Broccoli Tofu Salad: Health and Taste Combined!
Hello! Sustenance is strength. Today, I’m excited to share the ‘Cheon Gi Nu Seol Broccoli Tofu Salad’ recipe, a dish that truly harnesses the power of broccoli. Broccoli is packed with potent antioxidants like sulforaphane and indoles, along with ascorbic acid (Vitamin C), which are known to help eliminate waste products from the body, combat aging, and potentially aid in cancer prevention. Furthermore, the abundant dietary fiber and beta-carotene in broccoli can help block UV rays and activate anti-cancer enzymes, contributing positively to skin health by preventing unusual signals on the face. It’s also beneficial for stomach health and cardiovascular diseases, so consuming broccoli regularly is a great idea. However, broccoli has a cooling nature, so eating too much might cause stomach discomfort or diarrhea, so moderation is key. Now, let’s get started on making this ‘Cheon Gi Nu Seol Broccoli Tofu Salad,’ where nutritious broccoli meets silky tofu for a perfect harmony!
Main Ingredients- 1 fresh broccoli head
- 1 block soft tofu (approx. 300g)
Cooking Instructions
Step 1
Prepare one fresh head of broccoli. Wash it thoroughly under running water.
Step 2
Cut the broccoli into florets of a bite-sized ‘tree’ shape. The stems can also be used if you peel the tough outer layer to reveal the tender core, making them delicious too.
Step 3
Further cut the detached florets into smaller, more manageable pieces. This ensures the dressing coats them evenly and makes them easier to eat.
Step 4
Fill a bowl with plenty of cold water and add 2-3 tablespoons of vinegar. Submerge the prepared broccoli for about 5 minutes; this helps remove impurities and sanitize it. Afterward, rinse thoroughly under running water multiple times and drain completely in a colander.
Step 5
Now it’s time to cook the broccoli. To minimize nutrient loss, steam the broccoli instead of boiling it. Place the broccoli in a steamer basket over boiling water, cover, and steam for no more than 3 minutes. Be careful not to overcook, as it will become mushy.
Step 6
Once steamed, remove the broccoli from the steamer and let it cool down naturally. The residual heat will continue to cook it slightly while excess moisture evaporates.
Step 7
Next, prepare the tofu. Take one block of soft tofu and lightly pat it dry with paper towels.
Step 8
Gather the ingredients for the seasoning. Prepare 3 tablespoons of pine nuts for that nutty aroma, 2 tablespoons of minced garlic (you can adjust this amount based on your preference), and 2 tablespoons of rich sesame oil for flavor. (Although not pictured, also have a pinch of salt ready for seasoning. Add the salt only at the very end after tasting.)
Step 9
Pine nuts are a key ingredient for adding a wonderful nutty flavor. Place a sheet of parchment paper on your cutting board, add the pine nuts, and gently chop them finely with the side of your knife blade. Finely ground pine nuts blend beautifully into the salad.
Step 10
Your finely ground pine nut powder is now ready to be used.
Step 11
Let’s prepare the mashed tofu. You can mash the tofu block using the back of a knife blade or simply by hand. Place the mashed tofu into a cheesecloth or a clean mesh bag and squeeze out as much water as possible. (Tip: Pressing the tofu with a heavy plate or cutting board before mashing can help remove excess water more easily.)
Step 12
In a large bowl, combine the steamed broccoli and the squeezed mashed tofu. Add the 3 tablespoons of finely ground pine nuts, 2 tablespoons of minced garlic, and 2 tablespoons of sesame oil. Gently mix everything together until well combined.
Step 13
Finally, add a pinch of salt to season. It’s best to taste as you go rather than adding too much salt at once. Gently toss to ensure all the ingredients are harmoniously blended, and your healthy and delicious Broccoli Tofu Salad is complete!
