Sheet Pan Black Pepper Tofu and Broccoli

Sheet Pan Black Pepper Tofu and Broccoli is a delightful vegan dish that brings together the robust flavors of black pepper and the natural sweetness of broccoli. This recipe is designed to be simple, nutritious, and packed with flavor. Using a sheet pan for roasting ensures that the tofu and broccoli are cooked evenly and develop a delicious, slightly crispy texture.

The beauty of this recipe lies in its simplicity and the minimal cleanup required. Tofu, a versatile ingredient, absorbs the flavors of the marinade, becoming a perfect companion to the crunchy, roasted broccoli. The black pepper adds a bold kick, making this dish exciting and satisfying.

Black pepper tofu has its roots in Asian cuisine, where tofu is often paired with bold spices and flavors. Broccoli, on the other hand, is a nutritional powerhouse, rich in vitamins C and K, fiber, and antioxidants. When roasted, it takes on a slightly sweet, nutty flavor that complements the spicy tofu beautifully.

This recipe is perfect for those looking to incorporate more plant-based meals into their diet without sacrificing taste. The balance of flavors and textures in this dish makes it an excellent choice for lunch or dinner. Additionally, it’s a great option for meal prep, as it can be easily reheated and enjoyed throughout the week.

Why You’ll Love This Recipe:

• Easy to Make: With just a few simple steps, you can have a delicious, homemade meal ready in no time.
• Healthy and Nutritious: Packed with protein, fiber, and essential vitamins and minerals.
• Vegan and Gluten-Free: Perfect for those with dietary restrictions or looking to eat more plant-based foods.
• Minimal Cleanup: Everything is cooked on one sheet pan, making cleanup a breeze.

Key Ingredients:

• Tofu: Provides a rich source of plant-based protein and a satisfying texture.
• Broccoli: Adds a crunchy, nutritious element to the dish.
• Black Pepper: Gives the dish its distinctive, spicy flavor.
• Simple Marinade: A combination of soy sauce, garlic, and sesame oil infuses the tofu with deep, savory flavors.

With its bold flavors and simple preparation, Sheet Pan Black Pepper Tofu and Broccoli is sure to become a favorite in your recipe collection. Whether you’re a seasoned vegan or just looking to try something new, this dish is a fantastic option for any meal.

Print Recipe

Sheet Pan Black Pepper Tofu and Broccoli

Cooking Method: Oven Cuisine: Fusion Courses: Dinner, Lunch Recipe Keys: Dairy Free Gluten Free Vegan Vegetarian Meals

Difficulty: Beginner Prep Time 15 mins Cook Time 25 mins Rest Time 15 mins Total Time 55 mins

Cooking Temp: 200  C Servings: 4 Estimated Cost: $ 12 Calories: 320

Best Season: Suitable throughout the year

Description

Sheet Pan Black Pepper Tofu and Broccoli combines the bold, spicy flavor of black pepper with savory tofu and roasted broccoli. This easy, vegan recipe is perfect for weeknight dinners and meal prep, offering a nutritious and delicious meal that's ready in no time.

 

Main Ingredients

Servings

• 400 grams firm tofu (cubed)

• 500 grams broccoli florets

• 2 tablespoons olive oil (30 ml)

• 1 tablespoon ground black pepper (15 grams)

• 3 tablespoons soy sauce (45 ml)

• 2 tablespoons sesame oil (30 ml)

• 3 cloves garlic (minced, 15 grams)

Step-by-Step Instructions

2. Prepare the Tofu and Broccoli

   Press the tofu to remove excess moisture, then cut into 1-inch cubes.
3. Chop the broccoli into bite-sized florets.

4. Marinate the Tofu

   In a bowl, combine soy sauce, sesame oil, minced garlic, and black pepper.
5. Add tofu cubes and toss to coat evenly.
6. Let the tofu marinate for at least 15 minutes to absorb the flavors.

7. Roast the Ingredients

   Preheat the oven to 200°C (392°F).
8. On a sheet pan, spread the marinated tofu and broccoli florets in a single layer.
9. Drizzle olive oil over the broccoli and toss to coat.
10. Roast in the oven for 25 minutes, turning halfway through, until the tofu is golden and the broccoli is tender and slightly crispy.

11. Serve and Enjoy

    Remove from the oven and let cool slightly.
12. Serve over rice or your favorite grain for a complete meal.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 320kcal

% Daily Value *

Total Fat 18g28%

Saturated Fat 2.5g13%

Sodium 760mg32%

Potassium 500mg15%

Total Carbohydrate 20g7%

Dietary Fiber 3g12%

Sugars 6g

Protein 18g36%

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Vitamin A 900 IU

Vitamin C 110 mg

Calcium 250 mg

Iron 4 mg

Vitamin E 1.5 IU

Vitamin K 120 mcg

Thiamin 0.2 mg

Riboflavin 0.2 mg

Niacin 1 mg

Vitamin B6 0.3 mg

Folate 80 mcg

Biotin 2 mcg

Pantothenic Acid 1 mg

Phosphorus 200 mg

Iodine 15 mcg

Magnesium 40 mg

Zinc 2 mg

Selenium 10 mcg

Copper 0.3 mg

Manganese 0.5 mg

Chromium 0.1 mcg

Molybdenum 0.5 mcg

Chloride 30 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

• Ensure tofu is well-pressed to remove as much moisture as possible for better texture.
• Freshly ground black pepper will provide a more intense flavor.
• You can use tamari instead of soy sauce for a gluten-free option.
• Add a splash of lemon juice before serving for a fresh, tangy twist.
• Store leftovers in an airtight container for up to 3 days in the refrigerator.

Tips & Tricks

• Pressing Tofu: Use a tofu press or place tofu between paper towels with a weight on top to remove moisture.
• Uniform Cutting: Cut broccoli florets into similar sizes for even roasting.
• Extra Crispy Tofu: For crispier tofu, toss it with a little cornstarch before roasting.
• Flavor Boost: Add a pinch of red chili flakes for an extra kick of heat.
• Oil Alternatives: Use avocado oil for a different flavor profile.
• Marinade Time: The longer you marinate the tofu, the more flavorful it will be.
• Storage: This dish is perfect for meal prep. Store in portions and reheat as needed.
• Serving Suggestions: Serve with a side of steamed rice or quinoa.
• Customization: Add other vegetables like bell peppers or carrots for variety.

Serving Suggestions

• Serve over steamed jasmine rice or quinoa for a complete meal.
• Pair with a side of miso soup for a comforting dinner.
• Add a drizzle of sriracha or your favorite hot sauce for extra spice.
• Top with sesame seeds and chopped green onions for garnish.
• Enjoy with a fresh side salad with a light vinaigrette.
• Serve in a wrap or pita for a quick lunch option.
• Complement with a refreshing cucumber salad.
• Pair with a chilled glass of white wine or a light beer.
• Add a side of roasted sweet potatoes for added sweetness.
• Serve with a dollop of vegan yogurt or tzatziki for a creamy contrast.

Dietary Restrictions

• This recipe is vegan, gluten-free, dairy-free, and nut-free.

Keywords: black pepper tofu, sheet pan recipe, roasted broccoli, vegan dinner, easy vegan recipe, tofu and broccoli, plant-based meal