Citrus Teriyaki Tofu & Broccoli Bowls

Looking for a quick, healthy dinner that’s bursting with flavor? These Citrus Teriyaki Tofu & Broccoli Bowls deliver protein, veggies, and a citrus‑savory glaze all in 30 minutes. A perfect lunch or dinner for busy weekdays or a light weekend feast.

Prep Time 15 minutes

Cook Time 20 minutes

Total Time 35 minutes

Servings 4 servings

Ingredients

• 14 oz firm tofu, pressed and cut into 1‑inch cubes
• 2 cups fresh broccoli florets
• 1 cup cooked quinoa (about 1/2 cup dry)
• 1/2 cup frozen edamame (optional, for extra protein)
• 1 ripe avocado, diced
• 1 orange, juiced and zested
• 1 lime, juiced
• 2 tbsp soy sauce (or tamari for gluten‑free)
• 2 tbsp honey (or agave for vegan)
• 1 tbsp rice vinegar
• 1 tbsp toasted sesame oil
• 1 tbsp grated fresh ginger
• 1 clove garlic, minced
• 1 tsp sriracha (optional, for heat)
• 2 tsp toasted sesame seeds (for garnish)
• Fresh cilantro leaves for garnish
• Salt and black pepper to taste

Instructions

1. 1. In a small bowl whisk together orange juice, lime juice, orange zest, soy sauce, honey, rice vinegar, sesame oil, grated ginger, minced garlic, and sriracha. Set aside.
2. 2. Pat tofu cubes dry with a paper towel, then toss gently with 1 tsp of seasonings from the sauce mixture; let sit for 10 minutes to absorb flavor.
3. 3. Heat 1 tbsp of sesame oil in a large skillet over medium‑high heat. Add tofu cubes and sear until golden brown on all sides, about 4‑5 minutes. Remove tofu to a plate.
4. 4. In the same skillet, add broccoli florets and a splash of water. Cover and steam for 3 minutes, then stir‑fry for another 2‑3 minutes until bright green and tender‑crisp.
5. 5. Return tofu to the skillet, pour the remaining sauce over the mixture, and toss to coat evenly. Cook for 2 minutes so the sauce thickens slightly.
6. 6. Divide cooked quinoa among four bowls. Top with tofu‑broccoli mix, diced avocado, and edamame.
7. 7. Drizzle with any leftover sauce and sprinkle with toasted sesame seeds and chopped cilantro.
8. 8. Season with salt and pepper to taste. Serve immediately with extra lime wedges on the side.
9. 9. For a quick make‑ahead option, store the tofu‑broccoli mixture in an airtight container up to 2 days and reheat in the microwave or skillet before serving.
10. 10. Use canned quinoa if pressed for speed; add a splash of soy sauce during reheat to keep flavors bright.

Chef's Note

For a deeper flavor, marinate the tofu for at least 30 minutes in the refrigerator. Use organic orange juice for the brightest zest.

Make-Ahead Tips

The tofu‑broccoli mixture can be made ahead and kept in the fridge for up to 2 days. Reheat gently with a splash of water or soy sauce to keep it moist.

Substitutions

Replace tofu with tempeh for a nuttier flavor.,Swap quinoa with cauliflower rice for a lower‑carb option.,Use maple syrup instead of honey for a vegan version.