Lunch & Dinner

Garlic Vegetables with Tofu & Edamame

Name: Garlic Vegetables with Tofu & Edamame
Yield: 2
Ingredients: 2 cups broccoli florets; 1 cup cubed aubergine (eggplant); 200 g firm tofu, boiled and cubed; ½ cup shelled edamame (cooked); 1 tsp coconut oil; 6 garlic cloves, finely chopped; 2 tbsp tamari; 1 tbsp rice vinegar; 1 tsp honey; ¼ tsp white pepper; ¾ cup water (slightly more for a gravy-style consistency); 2 tsp cornstarch; 2 tbsp water; Salt and black pepper, to taste; 1 tbsp toasted sesame seeds; 1 cup cooked quinoa (½ cup per serving)

Broccoli, aubergine, tofu and edamame in a light garlic sauce, served over quinoa.

Prep: 15 min
Cook: 20 min*
Serves: 2

Ingredients

For the vegetables & protein

2 cups broccoli florets
1 cup cubed aubergine (eggplant)
200 g firm tofu, boiled and cubed
½ cup shelled edamame (cooked)

For the garlic sauce

1 tsp coconut oil
6 garlic cloves, finely chopped
2 tbsp tamari
1 tbsp rice vinegar
1 tsp honey
¼ tsp white pepper
¾ cup water (slightly more for a gravy-style consistency)

Slurry

2 tsp cornstarch
2 tbsp water

To finish

Salt and black pepper, to taste
1 tbsp toasted sesame seeds

For serving

1 cup cooked quinoa (½ cup per serving)

Nutrition

Per serving (1/2 of batch), estimated

Calories: 435 kcal
Protein: 32.0 g
Carbohydrates: 44.7 g
Fat: 17.4 g
Fibre: 11.4 g

Method

1
Prepare the vegetables: Steam or blanch broccoli until bright green and just tender (about 3–4 minutes). Set aside.
2
Cube the aubergine and lightly steam or sauté until softened.
3
Boil the tofu cubes for about 3–4 minutes to warm and firm them slightly.
4
Cook the edamame if not already cooked.
5
Make the garlic sauce: Heat coconut oil in a large skillet over medium heat.
6
Add chopped garlic and sauté until fragrant but not browned.
7
Stir in tamari, rice vinegar, honey, white pepper, and water.
8
Bring to a gentle simmer.
9
Thicken the sauce: Mix cornstarch with water to create a slurry.
10
Pour into the simmering sauce while stirring.
11
Cook until the sauce thickens slightly into a light gravy.
12
Combine everything: Add broccoli, aubergine, tofu cubes, and edamame to the skillet.
13
Toss gently until everything is well coated in the garlic sauce and warmed through.
14
Taste and adjust salt and pepper.
15
Finish with a generous sprinkle of toasted sesame seeds.

Radhika’s Tip

With tofu and edamame together, you can let vegetables take up most of the volume of the dish. Rotate the vegetable mix each time to increase plant diversity without changing the basic recipe.

Notes

Nutrition basis: Includes 1 cup cooked quinoa and sesame seeds; vinegar/spices have minimal energy. Same ingredient quantities as Garlic Vegetables with Tofu & Edamame. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre. Collection note: this recipe substantially overlaps with Broccoli with Aubergine, Tofu & Edamame; both source entries are retained.

* Quinoa already cooked.

Ingredients

For the vegetables & protein

2 cups broccoli florets
1 cup cubed aubergine (eggplant)
200 g firm tofu, boiled and cubed
½ cup shelled edamame (cooked)

For the garlic sauce

1 tsp coconut oil
6 garlic cloves, finely chopped
2 tbsp tamari
1 tbsp rice vinegar
1 tsp honey
¼ tsp white pepper
¾ cup water (slightly more for a gravy-style consistency)

Slurry

2 tsp cornstarch
2 tbsp water

To finish

Salt and black pepper, to taste
1 tbsp toasted sesame seeds

For serving

1 cup cooked quinoa (½ cup per serving)

Method

Prepare the vegetables: Steam or blanch broccoli until bright green and just tender (about 3–4 minutes). Set aside.

Cube the aubergine and lightly steam or sauté until softened.

Boil the tofu cubes for about 3–4 minutes to warm and firm them slightly.

Cook the edamame if not already cooked.

Make the garlic sauce: Heat coconut oil in a large skillet over medium heat.

Add chopped garlic and sauté until fragrant but not browned.

Stir in tamari, rice vinegar, honey, white pepper, and water.

Bring to a gentle simmer.

Thicken the sauce: Mix cornstarch with water to create a slurry.

Pour into the simmering sauce while stirring.

Cook until the sauce thickens slightly into a light gravy.

Combine everything: Add broccoli, aubergine, tofu cubes, and edamame to the skillet.

Toss gently until everything is well coated in the garlic sauce and warmed through.

Taste and adjust salt and pepper.

Finish with a generous sprinkle of toasted sesame seeds.

Radhika’s Tip

With tofu and edamame together, you can let vegetables take up most of the volume of the dish. Rotate the vegetable mix each time to increase plant diversity without changing the basic recipe.

Notes

* Quinoa already cooked.