Sweet Garlic Tofu Bowl

Eat With Zest Nutrition | Sweet Garlic Tofu Bowl | Easy and healthy weeknight dinner with only 6 ingredients total!

It doesn't have to take a lot of ingredients or a lot of time to make a delicious weeknight dinner. This recipe uses a total of 7 items and, if you batch cook the farro (or brown rice) and tofu ahead of time, it only takes 10 minutes to make.

Not a tofu fan? This recipe might just change your mind! If you are adamant about not eating tofu, substitute it with chicken breast for a meat eaters version.

Hope it is as big of a hit in your household as it was in ours :) 

healthy tofu and broccoli recipe

Sweet Garlic Tofu & Broccoli


  • 1 14-ounce package extra firm tofu
  • 1 tsp olive oil
  • 1 cup farro, uncooked (brown rice, quinoa, or other whole grain works too)
  • 2 heads broccoli, chopped into florets
  • 2/3 cup coconut sugar
  • 1/2 cup soy sauce
  • 2 cloves garlic, minced
  • optional: green onion and sesame seeds for garnish


  1. For the tofu: Preheat oven to 400F.
    • Wrap tofu in paper towels and set a heavy book on top for 15 minutes to press out extra water.
    • Cut tofu into 1" cubes & toss in olive oil. Place cubes on baking sheet. Bake for 20 minutes. Flip cubes and bake for an additional 20 minutes.
    • NOTE: This can be done ahead of time. Store baked tofu in an airtight container in the fridge for up to a week. 
  2. For the farro:
    • Bring 1 cup farro to a boil with 3 cups water.
    • Lower heat and simmer for 40 minutes.
    • Drain and rinse.
    • NOTE: This step can be done ahead of time as well. Grains keep well in the fridge for 7-10 days. 
  3. For the broccoli: 
    • Steam broccoli for ~5 minutes, just until it starts to get it's bright green color. You want it to be crisp, not mushy.
  4. For the sauce:
    • Whisk coconut sugar, soy sauce and garlic in a saucepan over medium heat for ~5 min, until coconut sugar is dissolved.
  5. Making your bowl:
    • Toss half of the sauce with the tofu. 
    • Dish farro into bowls, then add broccoli and saucy tofu.
    • Pour remaining sauce over top of the bowls, then garnish with green onion and sesame seeds.
    • NOTE: This recipe served two in our home (we have big appetites). It could easily serve four depending on who you are feeding.
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