One-Pot Tofu and Broccoli Rice
One-Pot Tofu and Broccoli Rice
Gluten-Free • Vegan • Vegetarian • Plant-Based • Dairy-Free • High-Protein
Introduction
This One-Pot Tofu and Broccoli Rice is a nourishing plant-based meal combining fluffy rice, protein-rich tofu and broccoli with a creamy, savoury peanut, tamari and sesame sauce.
Extra-firm tofu provides complete plant-based protein, while broccoli adds fibre and a variety of vitamins and minerals. Peanut butter gives the sauce richness, tamari adds a deep umami flavour, and fresh garlic, ginger, sesame oil and chilli crisp create a delicious combination of savoury, nutty and spicy flavours.
Prepared with certified gluten-free tamari and gluten-free chilli crisp, this makes a satisfying gluten-free vegan and gluten-free vegetarian dinner. Everything comes together in one pot, making it particularly convenient for a nourishing weeknight meal.
Benefits of All the Ingredients
Fresh Garlic
Fresh garlic provides a strong savoury foundation and complements the ginger, sesame and tamari.
Garlic belongs to the allium family and contains naturally occurring organosulfur compounds. Crushing or finely grating garlic triggers reactions responsible for many of its characteristic aromatic compounds.
Fresh garlic is naturally gluten-free and vegan and provides plenty of flavour without relying on processed seasoning mixes.
Fresh Ginger
Fresh ginger adds warmth and a distinctive aromatic flavour.
It contains naturally occurring compounds called gingerols, which contribute to its characteristic pungency and aroma.
Fresh ginger is naturally gluten-free, vegan and works particularly well alongside garlic, sesame, tamari and chilli.
Long-Grain White Rice
Rice provides the carbohydrate base of this one-pot meal and absorbs the flavours of the sauce as it cooks.
White rice provides easily digestible carbohydrates for energy and small amounts of several B vitamins and minerals, with the exact amounts depending on whether the rice has been enriched.
Rice is naturally gluten-free, making it a useful staple carbohydrate for gluten-free vegan and vegetarian meals.
Rinsing the rice before cooking removes excess surface starch and can help produce a less sticky finished texture.
Toasted Sesame Oil
Toasted sesame oil provides an intense nutty aroma, so only a small amount is needed to flavour the entire dish.
It contains predominantly unsaturated fatty acids and naturally occurring sesame compounds, including lignans such as sesamin.
Pure sesame oil is naturally gluten-free. Flavoured or blended oils should be checked if strict gluten avoidance is required.
Tamari
Tamari gives the dish its salty, deeply savoury umami flavour.
It is a Japanese-style fermented soy seasoning that is often made with little or no wheat, making it a popular alternative to conventional soy sauce in gluten-free cooking.
However, not every tamari product should automatically be considered suitable for someone with coeliac disease. Use certified gluten-free tamari for a reliably gluten-free meal.
Peanut Butter
Peanut butter creates the creamy element of the sauce while contributing additional plant-based protein.
Peanuts provide plant protein and predominantly unsaturated fats, as well as magnesium, niacin and vitamin E.
For a more whole-food-focused dish, choose natural peanut butter made primarily or entirely from peanuts without unnecessary added sugar or hydrogenated oils.
Peanut butter is naturally gluten-free, but a gluten-free-labelled product is preferable when cross-contact is a concern.
Chili Crisp Oil
Chilli crisp adds heat, texture and a rich savoury flavour.
Recipes and commercial products vary considerably and can contain chilli peppers, oil, garlic, onions, spices, soy-based ingredients and other seasonings.
Chilli peppers naturally contain capsaicinoids, including capsaicin, which provide their characteristic heat.
Chilli crisp is particularly important to check for this recipe because some varieties contain soy sauce made with wheat or other gluten-containing ingredients. Choose a chilli crisp specifically labelled gluten-free.
Extra-Firm Tofu
Tofu is the primary protein source and helps make this a satisfying high-protein plant-based meal.
Made from soybeans, tofu provides complete protein containing all nine essential amino acids.
It also provides iron, magnesium and phosphorus, while tofu prepared with calcium salts can be a useful source of calcium.
Extra-firm tofu contains less water than softer varieties, allowing the cubes to retain their shape particularly well during cooking.
Plain tofu is naturally gluten-free, but flavoured or marinated varieties should always be checked.
Broccoli
Broccoli provides a generous vegetable component and adds colour and texture.
It is particularly rich in vitamin C and vitamin K and also provides folate, dietary fibre and several other micronutrients.
As a member of the cruciferous vegetable family, broccoli naturally contains compounds known as glucosinolates.
Broccoli is naturally gluten-free and pairs particularly well with tofu, peanut, sesame, garlic and ginger, making it an excellent whole-food vegetable for this gluten-free vegan dish.