Nutritious & Savory Broccoli Tofu Salad
Nutritious & Savory Broccoli Tofu Salad
A Healthy Diet Dish Even Kids Will Love: Broccoli Tofu Salad
Today, we’re sharing a simple recipe using broccoli, one of the world’s top 10 superfoods. While it’s packed with nutrients, kids often aren’t huge fans. However, when mixed with creamy tofu, it becomes surprisingly delicious! This tofu and broccoli salad is also a wonderfully filling option for a diet meal. Let’s get started on this satisfying Broccoli Tofu Salad!
Ingredients- 1 head of fresh broccoli
- 2/3 block of firm tofu
- 1 Tbsp coarse sea salt (for blanching broccoli)
- 1 Tbsp toasted sesame oil
- 1/2 Tbsp soy sauce or fish sauce (for umami)
- 1 Tbsp toasted sesame seeds
- 1 Tbsp fish sauce (for enhanced flavor)
- Salt to taste
Cooking Instructions
Step 1
First, prepare the broccoli. Carefully cut the florets from the main stalk using a knife. Slice the stalk into bite-sized pieces after peeling off the tough outer layer. Avoid cutting them too small, as they might become mushy.
Step 2
Now, let’s thoroughly clean the broccoli. Fill a bowl with water and add 1 tablespoon of vinegar. Submerge the broccoli in the vinegar water for about 10 to 20 minutes. This soaking process helps to loosen and remove any dirt, debris, or tiny insects.
Step 3
Gently prepare the tofu. Bring a pot of water to a boil and carefully add the tofu. Blanch it for about 1 to 2 minutes to remove any raw smell and firm up its texture. Afterwards, drain the tofu using a sieve.
Step 4
It’s time to blanch the broccoli. Fill a pot with plenty of water and bring it to a rolling boil. Add 1 tablespoon of coarse sea salt to the boiling water. Using coarse sea salt not only helps maintain the broccoli’s vibrant green color but also minimizes nutrient loss during cooking.
Step 5
Start by adding the broccoli stalks to the boiling water and blanch them for about 30 seconds. Once the stalks begin to soften slightly, add the broccoli florets and blanch for another 1 to 2 minutes. Be careful not to overcook, as this will make them mushy. The key is to cook them just until the green color becomes bright and vibrant.
Step 6
Immediately after blanching, rinse the broccoli under cold running water to stop the cooking process and cool it down. Then, drain it thoroughly in a sieve. It’s crucial to remove as much water as possible, as excess moisture can dilute the dressing and make the salad watery. Gently press the broccoli with your hands to squeeze out any remaining water.
Step 7
It’s equally important to drain the blanched tofu. You can gently crumble the tofu or cut it into larger pieces. Place the tofu in a clean kitchen towel or cheesecloth and squeeze out as much water as you can. Removing excess water from the tofu is key to achieving a flavorful and well-seasoned salad. Leaving some larger chunks can add nice texture.
Step 8
Now for the delicious seasoning! In a large mixing bowl, combine the well-drained tofu and broccoli.
Step 9
Drizzle in 1 tablespoon of toasted sesame oil for a rich, nutty flavor. Add 1 tablespoon of fish sauce or soy sauce for a boost of umami. Fish sauce will provide a deeper, more complex taste. (Feel free to adjust the seasoning amounts to your preference.)
Step 10
Add 1/3 tablespoon of salt (or salt to your liking) to season, and 1 tablespoon of toasted sesame seeds for extra aroma and crunch. Crushing the sesame seeds slightly before adding them will release even more fragrance.
Step 11
Gently mix all the ingredients together until evenly coated with the seasonings. Be careful not to overmix, as this can break down the tofu and broccoli too much. Taste and adjust the saltiness if needed. Your healthy and delicious Broccoli Tofu Salad is now ready to be enjoyed!
