How many calories are in Tofu with Broccoli?

One serving has 151 kcal. The recipe makes 4 servings (4 ounce each).

How much protein is in Tofu with Broccoli?

12 g of protein per serving, with 8 g of carbohydrates and 10 g of fat.

What do I need to make Tofu with Broccoli?

9 ingredients: 1 pound firm tofu, 4 teaspoons vegetable oil, 2 cloves garlic (peeled and minced), 2 scallions (green and whites chopped), 1 head broccoli (broken into florets, stems chopped) and 1/4 cup water ….

Tofu with Broccoli

Name: Tofu with Broccoli
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4 servings
Ingredients: 1 pound firm tofu; 4 teaspoons vegetable oil; 2 cloves garlic (peeled and minced); 2 scallions (green and whites chopped); 1 head broccoli (broken into florets, stems chopped); 1/4 cup water; 1 tablespoon low-sodium soy sauce; 1/2 teaspoon crushed red pepper flakes; 1 tablespoon chopped fresh cilantro (or basil leaves)

Tofu cooked until golden brown, and broccoli sautéed in a soy and scallion sauce make up this one-skillet meal. Serve with a side of brown rice for a quick .

151kcal per serving

12 gprotein

8 gcarbohydrates

10 gfat

4servings (4 ounce)

Prep: 20 min · Cook: 35 min

Ingredients

1 pound firm tofu nutrition facts
4 teaspoons vegetable oil nutrition facts
2 cloves garlic (peeled and minced) nutrition facts
2 scallions (green and whites chopped)
1 head broccoli (broken into florets, stems chopped) nutrition facts
1/4 cup water
1 tablespoon low-sodium soy sauce nutrition facts
1/2 teaspoon crushed red pepper flakes
1 tablespoon chopped fresh cilantro (or basil leaves) nutrition facts

"Nutrition facts" links go to the closest generic food on FoodFactly, per 100 g.

Nutrition facts per serving

Nutrient	Per serving	% DV
Calories	151 kcal
Total fat	10 g	13%
Saturated fat	1 g	5%
Cholesterol	0 mg	0%
Sodium	173 mg	8%
Total carbohydrates	8 g	3%
Dietary fiber	3 g	11%
Total sugars	2 g
Added sugars	0 g	0%
Protein	12 g	24%
Vitamin D	0 µg	0%
Calcium	269 mg	21%
Iron	3 mg	17%
Potassium	437 mg	9%

Nutrition analysis per serving as published by USDA with the recipe. % DV: percent of the FDA Daily Value for adults.

MyPlate food groups per serving

Vegetables: 1 cup
Protein Foods: 2 ounces

Directions

Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces.
Put 2 layers of paper towel on a cutting board and put the tofu on top. Let drain at least 20 minutes (and up to 2 hours).
Place a skillet over medium heat and when hot, add 2 teaspoons oil. Add the tofu, one piece at a time, and cook until golden, about 3 minutes per side. Remove the tofu to a plate and set aside.
Reheat the skillet and when it is hot, add remaining 2 teaspoons oil. Add garlic and scallions and cook until just golden, about 2 minutes. Add the broccoli and water and raise the heat to high. Cook until the broccoli is tender, about 4 minutes.
Return the tofu to the pan and add the remaining ingredients. Stir well.
Serve with a side of brown rice.

Notes

Learn more about: Garlic Onions Broccoli Herbs

Source

USDA Center for Nutrition Policy and Promotion

Published on USDA MyPlate Kitchen (www.myplate.gov/recipes/tofu-broccoli, retired by USDA in January 2026; archived copy). A work of the US federal government, in the public domain.

General nutrition information, not medical advice.