Creamy Tofu & Broccoli Casserole
This delightful twist on Chicken Divan features firm tofu marinated to perfection, creating a rich and creamy dish that even non-tofu enthusiasts will love. Packed with hearty frozen broccoli and a medley of savory flavors, this vegetarian casserole is both satisfying and nourishing. The blend of spices, peanut butter, and cream cheese adds a unique twist, making it a comfort food favorite. Perfect for a weeknight dinner, this dish comes together in under an hour and delivers a cozy, creamy texture that will leave everyone wanting seconds.
3
Servings
140
Calories
11
Ingredients
Ingredients
red onion
1 (diced)
frozen broccoli
8 ounces (thawed)
firm tofu
0.5 (8-ounce) box (pressed and cubed)
vegetable broth
0.5 (8-ounce) can (divided)
sesame oil
to taste (for marinating)
adobo seasoning
to taste (optional; may substitute with onion powder)
soy sauce
1 tablespoon (for marinating)
garlic rice wine vinegar
splash (for marinating)
peanut butter
1 tablespoon (for creaminess)
fat-free cream cheese
1 tablespoon (for creaminess)
cilantro
to taste (fresh or dried, for garnish)
Instructions
1
Start by pressing the tofu for about 15 minutes to remove excess moisture. Once pressed, cut the tofu into small cubes.
2
In a sauté pan, heat a drizzle of olive oil over medium heat. Add the diced red onion and frozen broccoli, sautéing until the onions become translucent and the broccoli is tender, about 5-7 minutes.
3
While the vegetables are cooking, marinate the tofu. In a bowl, mix together rice wine vinegar, soy sauce, and sesame oil to taste. Add the tofu cubes to the marinade, ensuring they are well coated. Allow the tofu to marinate for while the veggies cook.
4
Once the onions are translucent, add half a can of vegetable broth to the pan and stir well. Next, gently fold in the marinated tofu, allowing it to simmer with the vegetables. Cook until the liquid reduces by half, about 10 minutes.
5
Stir in adobo seasoning, peanut butter, and fat-free cream cheese. Let the mixture simmer until it reaches a creamy consistency, adjusting the seasoning if necessary.
6
Finally, serve the creamy tofu and broccoli casserole warm, garnished with fresh or dried cilantro to taste.
Nutrition Information
7g
Fat
12g
Carbs
8g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Creamy Tofu & Broccoli Casserole?
This dish is a vegetarian twist on Chicken Divan featuring firm tofu marinated to perfection with frozen broccoli in a creamy sauce.
Is this recipe suitable for vegetarians?
Yes, it is a vegetarian casserole that uses tofu as the primary protein.
How many servings does this recipe make?
This recipe yields approximately 3 servings.
How many calories are in a single serving?
There are 140 calories in each serving of this casserole.
What is the total time required to make this dish?
The dish can be completed in under 60 minutes.
How much protein is provided per serving?
Each serving contains 8 grams of protein.
What type of tofu should I use?
The recipe specifically calls for firm tofu.
How do I prepare the tofu for this casserole?
Press the tofu for 15 minutes to remove excess moisture and then cut it into small cubes.
What goes into the tofu marinade?
The marinade consists of garlic rice wine vinegar, soy sauce, and sesame oil to taste.
How much fat is in one serving?
Each serving contains 7 grams of fat.
How many carbohydrates are in a serving?
There are 12 grams of carbohydrates per serving.
What kind of onion is used in this recipe?
The recipe calls for one diced red onion.
Can I use fresh broccoli instead of frozen?
The recipe specifies 8 ounces of thawed frozen broccoli, but fresh may be substituted if cooked accordingly.
What can I substitute for adobo seasoning?
You can substitute adobo seasoning with onion powder if needed.
What ingredients make the casserole creamy?
The creamy consistency is achieved by adding peanut butter and fat-free cream cheese.
How long should I sauté the vegetables?
Sauté the onion and broccoli for about 5-7 minutes until the onions are translucent.
How much vegetable broth is needed?
The recipe requires half of an 8-ounce can of vegetable broth.
When do I add the vegetable broth?
Add the broth once the onions become translucent and the broccoli is tender.
How long should the mixture simmer after adding the tofu?
The mixture should simmer for about 10 minutes or until the liquid reduces by half.
What garnish is recommended for this casserole?
You can garnish the dish with either fresh or dried cilantro to taste.
Is peanut butter a key ingredient in this dish?
Yes, 1 tablespoon of peanut butter is used to add flavor and creaminess.
What type of cream cheese is suggested?
The recipe recommends using 1 tablespoon of fat-free cream cheese.
How many ingredients are required for this recipe?
There are 11 ingredients total for this casserole.
Does this recipe include garlic?
Garlic flavor is incorporated through the use of garlic rice wine vinegar.
What oil should be used for sautéing?
A drizzle of olive oil is recommended for sautéing the vegetables.
Is this recipe considered comfort food?
Yes, it is described as a comfort food favorite due to its rich and creamy texture.
How much soy sauce is used?
The recipe uses 1 tablespoon of soy sauce for the tofu marinade.
Can people who don't usually like tofu enjoy this?
The description mentions that even non-tofu enthusiasts will love this rich and creamy dish.
What is the preparation for the frozen broccoli?
The frozen broccoli should be thawed before being added to the sauté pan.
When do you add the cream cheese and peanut butter?
These are stirred in at the end of the simmering process to reach the final creamy consistency.