Broccoli Tofu Bowls

{Healthy, Low Calorie, Vegan} These broccoli tofu bowls are perfect for a healthy and flavorful lunch-- quick, easy, and satisfying! #AD

These broccoli tofu bowls are perfect for a healthy and flavorful lunch– quick, easy, and satisfying!

{Healthy, Low Calorie, Vegan} These broccoli tofu bowls are perfect for a healthy and flavorful lunch-- quick, easy, and satisfying! #AD

Broccoli Tofu Bowls

I received a free sample of Kikkoman soy sauce mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Kikkoman and am eligible to win prizes associated with the contest. I was not compensated for my time.

I love soy sauce. Its distinct, savory flavor is complementary to so many of my favorite things to eat, from stir-fries to soups. It is often associated with being high in sodium, but research suggests that it can actually help reduce sodium in recipes. Soy sauce is rich in umami– that wonderful savoriness– which helps round out the flavor of a wide variety of foods. By using ½ teaspoon of Kikkoman Soy Sauce in place of ½ teaspoon table salt, the sodium content of the recipe is cut by 1000 mg.

Soy sauce already played a big part in these broccoli tofu bowls– one of my favorite lunches. I always used it as the finishing touch, though, and had never tried using it in place of salt. This was the perfect opportunity to test it out.

I didn’t miss the salt at all (and I’m a big salt girl!). In fact, by replacing the salt entirely with soy sauce, I felt these bowls became even more flavorful and satisfying.

Kikkoman offers a variety of less sodium products: Less Sodium Soy Sauce, 50% Less Sodium Gluten-Free Tamari Soy Sauce, Less Sodium Teriyaki Marinade & Sauce, and 50% Less Sodium Gluten-Free Teriyaki Marinade and Sauce.


Broccoli Tofu Bowls

Yield: 4 servings

Ingredients

    for the oats*:
  • 2 cups oats
  • 4 cups water
  • 1 tablespoon Kikkoman Traditionally Brewed Less Sodium Soy Sauce
  • ½ teaspoon garlic powder
    for the tofu:
  • 1 (12 oz.) block extra-firm tofu
  • 1 tablespoon Kikkoman Traditionally Brewed Less Sodium Soy Sauce
  • ½ teaspoon garlic powder
    for the veggies:
  • 1 head of broccoli, cut into florets
  • 8 oz. mushrooms of choice, sliced
  • 2 cloves garlic, minced
  • pepper to taste

Instructions

  1. In a pot, bring the oats, water, and soy sauce to a boil, then lower the heat to a simmer and stir until the desired consistency is reached.
  2. Stir in the garlic powder, remove from heat, and divide evenly into four bowls.
  3. Cut your tofu into 1-inch slices. Pat dry to remove any excess water.
  4. Heat a large skillet over medium heat. Grease with cooking spray or olive oil and add your tofu slices in a single layer. Pour the soy sauce over the top and sprinkle with garlic powder.
  5. Cook for 3-4 minutes, or until browned. Flip and cook the other side. Remove from heat and layer on top of the oats.
  6. Grease a skillet with cooking spray. Add the broccoli, mushrooms, garlic, and pepper, and sauté until tender.
  7. Layer the veggies on top of the tofu, add more soy sauce if desired, and enjoy!

*the oats can be replaced with rice, if preferred

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{Healthy, Low Calorie, Vegan} These broccoli tofu bowls are perfect for a healthy and flavorful lunch-- quick, easy, and satisfying! #AD

Shared at Meatless Monday with Confessions of a Mother Runner and A Whisk and Two Wands; Meatless Monday with Running on Happy and The Fit Foodie Mama; Healthy Vegan Fridays with Rock My Vegan Socks and VNutrition; Sunday Fitness & Food Link-Up with Marathons and Motivation and IlkasBlog. For a complete list of where I share, click here.

This post contains affiliate links for products I use and recommend. If you purchase through those links, I may earn a commission at no additional cost to you.

These broccoli tofu bowls pack a flavorful punch with Kikkoman soy sauce! @KikkomanKitchen #AD #thereciperedux Click To Tweet

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{Healthy, Low Calorie, Vegan} These broccoli tofu bowls are perfect for a healthy and flavorful lunch-- quick, easy, and satisfying!

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53 comments

  1. Rachel says:

    YUM. I juuuuuust made something very similar a couple days ago. I love how you use oats instead of rice or rice noodles, though. I’m going to try your version next!

  2. Megin says:

    This sounds so good! I’ve never tried savory oats but I’ve been wanting to. I have this printed out to try this weekend!
    Thank you for sharing this week at Brag About It link party on VMG206 (Mondays at Midnight).

    ~ Megin of VMG206

  3. Emily says:

    I love a simple oriental food recipe. The use of oats instead of rice sounds interesting, I’ll have to try it. Thanks for linking up to #HomeMattersParty

  4. Miz Helen says:

    Hope you are having a great week and thanks so much for sharing your awesome post with us at Full Plate Thursday. We look forward to seeing you again real soon!
    Miz Helen

  5. Deborah Davis says:

    With ingredients like these, who can resist this delightful dish! Thank you for sharing your healthy, delectable Broccoli Tofu Bowls with us at the Plant-based Potluck Party. I’m pinning and sharing.

  6. Kimmythevegan says:

    Soy sauce totally gets a bad wrap! I love the stuff too. I was once told my blood pressure was so low that I had to increase my sodium intake – it was pretty cool haha 😉
    And broccoli and mushrooms are my fav veggies. I typically don’t use oats in veggie/tofu bowls – very creative. I can’t wait to try this.
    Thanks so much for sharing at Healthy Vegan Fridays. I’m pinning & sharing!

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