Crisp Broccoli and Soft Tofu Salad
Nutritious Broccoli Tofu Salad: From Washing to Blanching and Delicious Recipe
If you usually just dip broccoli in spicy red chili paste sauce, pay attention to this recipe! Introducing ‘Broccoli Tofu Salad,’ where soft tofu and crisp, refreshing broccoli come together for an amazing taste. This dish is not only delicious but also boasts excellent benefits for preventing adult diseases, including anti-cancer properties, anti-aging, and heart disease prevention, thanks to broccoli’s rich Vitamin C, beta-carotene, and antioxidants. Broccoli is known to be frequently treated with pesticides, making thorough washing crucial. This recipe provides detailed instructions on safe and tasty broccoli preparation, blanching methods, and the perfect seasoning blend to harmonize with tofu. The combination of savory and soft tofu with the refreshing texture of broccoli is incredibly satisfying. It’s a simple yet highly nutritious healthy side dish that your whole family can enjoy!
Main Ingredients- 160g firm tofu
- 120g fresh broccoli
Seasoning Ingredients- 1 Tbsp savory tuna extract (or fish sauce)
- 1 Tbsp toasted sesame seeds
- 0.3 Tbsp minced garlic (optional)
- 1 Tbsp sesame oil
- 1 Tbsp savory tuna extract (or fish sauce)
- 1 Tbsp toasted sesame seeds
- 0.3 Tbsp minced garlic (optional)
- 1 Tbsp sesame oil
Cooking Instructions
Step 1
Wash Broccoli: First, fill a bowl with enough water for the broccoli florets to submerge. Add 2 tablespoons of baking soda or vinegar. Place the broccoli in the water, ensuring the florets are fully submerged. Let it sit for about 5 minutes to loosen any dirt or impurities on the surface. This method is highly effective for removing pesticides and debris.
Step 2
Prepare Broccoli: After soaking in the baking soda (or vinegar) water, rinse the broccoli thoroughly under running water. Then, carefully use the tip of a knife to separate the florets from the thicker stems, cutting them into bite-sized pieces.
Step 3
Blanch Broccoli: Bring a pot of water to a rolling boil. Add about 1/2 teaspoon of coarse salt. Once the water is boiling, add the prepared broccoli florets and blanch for 30 seconds to 1 minute. Adjust the blanching time based on the size of the broccoli, the heat of your stove, and your desired texture. Be careful not to overcook, as it can become mushy.
Step 4
Cool in Cold Water: Immediately after blanching, plunge the broccoli into cold water to quickly cool it down. Avoid soaking for too long, as this can cause nutrients to leach out. It’s best to rinse it quickly under cold running water and then drain thoroughly.
Step 5
Drain and Further Prepare: Place the broccoli in a colander to thoroughly drain any excess water. Excess moisture can make the salad watery and dilute the flavors. If draining is difficult, using a salad spinner is a great option. For the tofu salad, cut the broccoli florets a bit smaller so they mix well with the tofu.
Step 6
Utilize Broccoli Stems (Optional): The trimmed stems can also be peeled lightly and blanched to be included in the salad. They offer a satisfying crunch and a different flavor profile. (Skipped in this recipe)
Step 7
Final Broccoli Preparation: Ensure the drained broccoli is cut into bite-sized pieces, approximately 1.5-2 cm.
Step 8
Prepare Tofu: Briefly blanch the tofu in boiling water. (If the tofu has been refrigerated, blanching it briefly will remove the chill and make it softer.) After blanching, squeeze out excess water using a cheesecloth or mash it gently with a fork or the back of a knife until it’s smooth.
Step 9
Season the Tofu: To the mashed tofu, add 1 tablespoon of tuna extract (or fish sauce), 1 tablespoon of sesame seeds, and 0.3 tablespoon of minced garlic (optional). Gently mix them together. If using fish sauce, be mindful of the saltiness and adjust with a pinch of salt if needed. Minced garlic complements the broccoli’s flavor but can be omitted if you prefer a milder taste.
Step 10
Combine: Add the drained broccoli and 1 tablespoon of sesame oil to the seasoned tofu. Gently toss everything together until well combined. Your nutritious Broccoli Tofu Salad is now ready!
Step 11
Taste and Enjoy: This finished Broccoli Tofu Salad offers a delightful contrast between the soft tofu and crisp broccoli, enhanced by the savory depth of the tuna extract. It’s a refreshing yet satisfying side dish, perfect for any meal.
Step 12
A Healthy and Delicious Meal: Packed with protein from tofu and Vitamin C from broccoli, this ‘simple side dish’ is so delicious that it will disappear from your table in no time! #HealthySideDish #EasyRecipe #BroccoliRecipe
