May 30, 2019

Sweet Garlic Broccoli Tofu Bowl

Sweet Garlic Broccoli Tofu Bowl combines crunchy broccoli with crispy tofu. Topped with a sweet garlic sauce, this bowl makes a satisfying dinner.

I'm always looking for light, yet filling dinners. Especially during the summer, I don't want to eat a bunch of heavy meals. Plus, I want to make sure I give my stomach enough time to fully digest my food so I can sleep well. A dinner on the light side is just what I need. Enter: this Sweet Garlic Broccoli Tofu Bowl.

It's basically exactly what it sounds like. Broccoli and tofu with a delicious sweet garlic sauce. Yum.

This bowl is super simple to make, too. Don't be afraid of tofu if you've never cooked it before. It's not hard at all!

The key to good tofu is making sure it gets crispy. We'll achieve that with a high oven temperature. As long as you leave the tofu in the oven long enough it's almost impossible to not get a nice, crisp outside edge.

Sweet Garlic Broccoli Tofu Bowl

Pressing Tofu

I'm getting ahead of myself, though. Before you cook the tofu, you'll need to press it. Tofu comes soaked in a lot of liquid, but it's basically flavorless. To infuse some of the flavor from the sweet garlic sauce, we need to press out the liquid inside the tofu.

If you have a tofu press, go ahead and use that. But if not, don't worry. Just wrap the block of tofu in some paper towels and set a heavy object on top of it. I used a pot filled with water. You can use cans of beans, books, or whatever you have laying around.

How to make Sweet Garlic Broccoli Tofu Bowls

While the tofu is pressing, make the sweet garlic marinade. Combine liquid aminos, lemon juice, garlic powder, onion powder, tart cherry juice concentrate, sunflower seed butter, and date syrup. By leaving out some of the date syrup and sunflower seed butter we'll create a light marinade for the tofu.

Cut the tofu into squares and pour half the sweet garlic marinade over it. Let the tofu marinade while you chop the broccoli and slice some garlic.

On separate pans, bake the broccoli and tofu in the oven. Meanwhile, we'll add some additional date syrup and sunflower seed butter to the marinade to create a thicker sauce to top the bowl.

Once the broccoli and tofu come out of the oven, mix them together in a bowl and top with the newly thickened sauce. Enjoy this light, yet filling meal!

Recipe Prayer

Thank you Lord for giving us healthy food to feed ourselves for dinner. Let us fuel our bodies so that we may do Your work. Amen.

Sweet Garlic Broccoli Tofu Bowl

Sweet Garlic Broccoli Tofu Bowl combines crunchy broccoli with crispy tofu. Topped with a sweet garlic sauce, this bowl makes a satisfying dinner.















  • 1 Block Extra Firm Tofu
  • 4 Heads Broccoli
  • 8 Cloves Garlic
  • 1 Teaspoon Salt
  • 1/2 Teaspoon Black Pepper

Creamy Garlic Dressing

  • 1/3 Cup Liquid Aminos
  • 1 Teaspoon Lemon Juice
  • 1 Tablespoon Garlic Powder
  • 1 Teaspoon Onion Powder
  • 1 Teaspoon Tart Cherry Juice Concentrate
  • 5 Teaspoons Sunflower Seed Butter, divided
  • 1 Tablespoon Date Syrup, divided


  1. Press the tofu. Wrap the tofu in paper towels and place under a heavy object for 15 minutes.
  2. Preheat the oven to 450. Line one baking sheet with aluminum foil.
  3. Make the tofu marinade. In a small bowl mix the liquid aminos, lemon juice, garlic powder, onion powder, and tart cherry juice concentrate. Add 1 tablespoon of the sunflower seed butter and 1 teaspoon of the date syrup. Stir until combined.
  4. Slice the tofu into 36 pieces. Start by cutting the block in half across the middle so it is half as thick. Then slice the long side into 6 and the short side into 3. Place the blocks in a medium bowl and cover with half of the marinade (roughly 1/4 cup). Let sit for 15 minutes.
  5. Chop the broccoli into bite-sized pieces. Slice the garlic.
  6. Line the marinated tofu on the foil-lined baking sheet. Place the broccoli and the garlic on a separate baking sheet. Sprinkle the broccoli with salt and pepper. Place both pans in the oven and bake for 15 minutes. At 15 minutes, flip the tofu squares and stir the broccoli. Bake the broccoli for another 5 minutes until it is lightly browned. Bake the tofu for another 15 minutes until it is crispy.
  7. Meanwhile, add 2 teaspoons of sunflower seed butter and 2 teaspoons of date syrup to the remaining tofu marinade. Stir until combined.
  8. When both the broccoli and tofu are cooked, mix them together. Divide the mixture into 5 bowls. Drizzle with the tofu marinade sauce. Enjoy!

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August 28, 2021
Henry (Hank) Mader
thank you for the oil free recipe. I'm getting introduced to wild Bolete mushrooms here in Colorado, and everyone sautes Bolete's in butter or olive oil. I'm on a veggie, oil free regimen for heart health reasons. and your recipe suggestion may fill the bill. I can't wait to give it a try.
August 13, 2021
Lindsey Kuhn
This is so fun! Loving your creamy photography :)
August 13, 2021
Lindsey Kuhn
This looks incredible! So yummy and pretty photography