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Pan Seared Tofu Bowls

A delightful and satisfying dish featuring tender, pan-seared tofu with vibrant broccoli and edamame, perfect for a quick and nourishing meal.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings: 2 servings
Course: Dinner, Main Course
Cuisine: Asian, Vegetarian
Calories: 425
Ingredients Method Notes

Ingredients
  

For the tofu
  • 8 ounces extra-firm tofu Sliced into 4 thick, juicy slices.
  • 2 tablespoons reduced-sodium soy sauce Provides savory richness.
  • 1 tablespoon unseasoned rice vinegar Adds a subtle tang.
  • 1 teaspoon sesame oil Offers a nutty aroma.
  • 1 spray avocado oil spray Used for frying.
For the bowls
  • 1 cup cooked brown rice Serves as the hearty base.
  • 2 cups broccoli florets Nutritious and tender when cooked.
  • ½ cup shelled edamame Brings a slightly sweet taste.
  • 2 teaspoons S&B Chili Oil with Crunchy Garlic Introduces a zesty kick.
  • 1 piece chopped scallion Aromatic garnish.

Method
 

Preparation
  1. Drain the tofu, press between towels to remove excess water, and let it sit in a shallow bowl.
  2. In a small bowl, combine soy sauce, rice vinegar, and sesame oil, then whisk until combined and pour over tofu to marinate.
  3. Let tofu marinate for at least 10 minutes, or overnight for deeper flavor.
Cooking
  1. Heat a large skillet over medium-high heat and spray lightly with avocado oil.
  2. Cook marinated tofu slices for about 2 minutes on each side until a golden crust forms.
  3. Warm the pre-cooked brown rice in the microwave or stovetop.
  4. Combine remaining marinade with broccoli florets in a microwave-safe bowl and microwave for about 1 minute until tender.
Assembly
  1. Add ½ cup of warm rice to each bowl, followed by steamed broccoli and edamame.
  2. Top with two crispy tofu slices, drizzle with chili oil, and garnish with scallions.

Notes

Press tofu well for crispiness; marinating overnight enhances flavors; avoid overcooking broccoli to keep it vibrant. For extra crunch, sprinkle toasted sesame seeds before serving.