Broccoli and tofu sheet pan dinner

This easy meal is literally tossed together quickly to create wonderful flavours that are perfect to serve over rice or noodles
Roasted chopped red onion, broccoli, ginger and tofu
3 servings / 35 min 

Prep 15 min / Cook 20 min

  • 1 head broccoli (at least 2 stalks)
  • 175 g or half a 350 g pkg extra firm tofu, diced
  • Half a red onion, sliced
  • 2 tbsp (25 mL) sodium reduced soy sauce 
  • 2 tsp (10 mL) sesame oil
  • 1 clove garlic, minced
  • 1 tsp (5 mL) minced fresh ginger
  • 1/2 tsp (2 mL) sriracha chili sauce or hot sauce (optional)
  • 1 tsp (5 mL) toasted sesame seeds (optional)
  1. Cut stalks from broccoli and peel. Cut broccoli top into small florets and chop peeled broccoli stem; place in a large bowl. Add tofu and red onion.
  2. Drizzle vegetables and tofu with soy sauce and oil. Add garlic, ginger and sriracha, if using. Toss well until everything is coated.
  3. Spread onto a parchment paper lined baking sheet. Roast in 400° F (200° C) oven for about 20 minutes or until golden. Remove from oven and return to bowl.
  4. Sprinkle with sesame seeds, if using before serving.
Nutritional info per serving ( 1 of 3) 
  • Calories 140
  • Protein 14 g 
  • Total fat 9 g 
    Saturated fat 1 g 
    Cholesterol 0 mg 
  • Carbohydrates 13 g 
    Fibre 3 g 
    Sugars 4 g 
    Added sugars 0 g 
  • Sodium 400 mg 
  • Potassium 480 mg 

Recipe developed by Emily Richards, PH Ec. ©Heart and Stroke Foundation 2018.

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