Sticky Sesame Tofu & Broccoli

5.0
(9)
9 Reviews

This sticky sesame tofu and broccoli dish packs a powerful punch with 18 grams of plant-based protein. This meal features crispy tofu coated in a sticky sesame sauce, paired with tender broccoli and served over short-grain brown rice, although any brown rice or even a whole-grain noodle would work well too.

By
Melissa Gray-Streett
Melissa Gray
Melissa Gray-Streett
A graduate of the Culinary Institute of America, Melissa Gray-Streett trained in traditional French-style cooking, restaurant and front-of-house management. Since transitioning to recipe development and food styling in 2015, Melissa has developed over 1,500 original recipes and styled over 300 photo shoots.
EatingWell's Editorial Guidelines
Updated on August 31, 2025
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
a recipe photo of the Sticky Sesame Tofu & Broccoli
Credit:

Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
Active Time:
40 mins
Total Time:
40 mins
Servings:
4
Nutrition Profile:
Gut Healthy Mediterranean Diet Weight Loss Nut-Free Dairy-Free Healthy Pregnancy High-Fiber Vegan Vegetarian High-Protein Egg-Free
  • Cornstarch gives this tofu a crispy texture, and is gluten-free.
  • Brown rice provides fiber, which can improve the health of your microbiome.  
  • Using precut broccoli and precooked rice makes this dish even faster and easier to prepare.

This Sticky Sesame Tofu & Broccoli comes together faster at home than you can have a similar dish delivered. The umami flavor envelops the crispy-on-the-outside, soft-on-the-inside tofu. Paired with the perfectly charred broccoli and the chewiness of the brown rice, it all makes for a deliciously sticky-sweet bite. With plant-based protein from the tofu and fiber from the broccoli and brown rice, this meal will keep you full and satisfied. The sauce is lively with antioxidant-rich ginger and garlic, and using a lower-sodium soy sauce makes this dish a good choice for heart health. Read on to discover our expert tips, including shortcuts to save time in the kitchen. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Make sure to prep all the ingredients beforehand, as the recipe steps will need to be completed quickly once you start cooking.
  • To save time, you can use precut broccoli florets and precooked brown rice. 
  • You can substitute agave or honey for the maple syrup in this recipe.
  • Using cornstarch is not only gluten-free but it also provides a crisp texture and coating on the tofu. 

Nutrition Notes

  • Tofu is a source of plant-based complete protein—which means it contains all nine essential amino acids. Getting more protein, like tofu, each day can help build and maintain muscle mass. 
  • Broccoli is a cruciferous vegetable that contains filling fiber and compounds called glucosinolates, which are anti-inflammatory and may help reduce the risk of developing cancer. 
  • Brown rice is a great choice for this dish because it adds an additional source of fiber. Adding more fiber to your diet can help improve the health of your microbiome.
the ingredients to make the Sticky Sesame Tofu & Broccoli

Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood
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Ingredients

Original recipe (1X) yields 4 servings

  • ½ cup water

  • 3 tablespoons reduced-sodium soy sauce

  • 2 tablespoons rice vinegar

  • 1 tablespoon toasted sesame oil, plus more for garnish

  • 1 tablespoon pure maple syrup

  • 1½ teaspoons cornstarch plus ¼ cup, divided

  • 1 (1-inch) piece fresh ginger, peeled and grated (1 teaspoon)

  • 1 large clove garlic, grated (about ½ teaspoon)

  • 1 (14-ounce) package extra-firm tofu, drained and cubed (1-inch)

  • ¾ teaspoon salt, divided

  • ¼ cup vegetable oil

  • 1 large head broccoli, cut into florets (about 8 cups)

  • 2 cups hot cooked short-grain brown rice

  • Sliced scallions and toasted sesame seeds for garnish (optional)

Directions

  1. Whisk ½ cup water, 3 tablespoons soy sauce, 2 tablespoons vinegar, 1 tablespoon each sesame oil and maple syrup, 1½ teaspoons cornstarch and the grated ginger and garlic in a medium bowl until smooth.

    a photo of the sauce ingredients being whisked together

    Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood

  2. Arrange tofu in an even layer on a large rimmed baking sheet; sprinkle with ½ teaspoon salt. Gradually sprinkle the remaining ¼ cup cornstarch over the tofu, tossing to coat and pressing gently as needed to adhere. Heat ¼ cup oil in a large skillet over medium-high heat. Add the tofu in a single layer; cook, turning as needed, until golden brown all over, about 10 minutes. Transfer, using a slotted spoon, to a paper-towel-lined plate; reserve the remaining oil in the pan.

    a photo of the tofu on the baking sheet getting covered in cornstarch

    Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood

  3. Add broccoli and the remaining ¼ teaspoon salt to the pan; cook over medium-high heat, stirring often, until bright green and slightly charred, about 5 minutes. Add the soy sauce mixture and the tofu; cook, gently stirring constantly, until the sauce is thickened and the tofu and broccoli are well coated, about 2 minutes. Serve over 2 cups rice; garnish with scallions, sesame seeds and additional toasted sesame oil, if desired.

    a photo of the broccoli being cooked in a pan

    Photographer: Greg DuPree, Food Stylist: Chelsea Zimmer, Prop Stylist: Hannah Greenwood

Frequently Asked Questions

  • What is tofu made of?

    Tofu is a processed soybean curd made from a handful of ingredients such as soybeans, water, nigari or gypsum (unflavored mineral thickening agents) and sometimes calcium sulfate (an unflavored mineral salt).

  • How should I store and reheat leftovers?

    Package your leftovers in an airtight container and store them in the refrigerator for up to 3 days. Steaming the leftovers in the microwave is the best way to reheat them. Drizzle or spray with a tiny bit of water, tent loosely with microwave-safe plastic wrap and let the microwave do its magic at medium-high (70%) power until your leftovers are warmed.

  • Do I have to use extra-firm tofu?

    Extra-firm tofu is what you’ll want for this recipe since it will provide just the right texture. Silken and firm tofu won’t hold up.

  • Can I make this recipe gluten-free?

    Absolutely, just make sure to choose a gluten-free soy sauce. We also recommend checking the packaging for sodium levels and choosing a lower-sodium variety.

EatingWell.com, October 2024

Nutrition Facts (per serving)

459 Calories
24g Fat
48g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1½ cups tofu-broccoli mixture & ½ cup rice
Calories 459
% Daily Value *
Total Carbohydrate 48g 18%
Dietary Fiber 8g 27%
Total Sugars 7g
Added Sugars 4g 8%
Protein 18g 37%
Total Fat 24g 30%
Saturated Fat 4g 19%
Cholesterol 0mg 0%
Vitamin A 55µg
Vitamin C 160mg 178%
Vitamin D 0µg
Vitamin E 3mg 17%
Folate 131µg
Vitamin K 210µg
Sodium 856mg 37%
Calcium 386mg 30%
Iron 4mg 23%
Magnesium 126mg 30%
Potassium 837mg 18%
Zinc 3mg 24%
Vitamin B12 0µg
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Sarah Pflugradt, Ph.D., RDN, CSCS
Sarah Pflugradt
Sarah Pflugradt, Ph.D., RDN, CSCS

Sarah Pflugradt is a registered dietitian who holds a Ph.D. in Health and Human Performance and is a certified strength and conditioning specialist. Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition.

EatingWell's Editorial Guidelines
and
Linda Frahm
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.
EatingWell's Editorial Guidelines