Lunch & Dinner

Tofu Steaks with Mango Salsa & Roasted Broccoli

Name: Tofu Steaks with Mango Salsa & Roasted Broccoli
Yield: 4 (est.)
Ingredients: 1.5 blocks firm tofu, cut into thick vertical slices; 2 tbsp red chilli powder; 2 tbsp taco seasoning; 1 tbsp cumin powder; Salt, to taste; 2 tbsp lemon juice; 1 tbsp olive oil; 2 tsp honey (optional); 2 mangoes, cubed; 1 jalapeño or green chilli, finely chopped; 1 onion, finely diced; ½ red bell pepper, diced; 1 tbsp coriander, chopped; Juice of 1 lemon or lime; Salt, to taste; 3 ripe avocados; Juice of 1–1.5 limes; Salt, to taste; 1 head broccoli, cut into florets; 2 cloves garlic, chopped; 1 tbsp olive oil; Salt, to taste; Juice of ½ lemon

Spiced tofu steaks with mango salsa, guacamole and roasted garlic broccoli.

Prep: 25 min
Marinate tofu: 10–15 min
Rest salsa: 10 min
Cook: 20–25 min*
Serves: 4 (est.)

Ingredients

Tofu Steaks

1.5 blocks firm tofu, cut into thick vertical slices
2 tbsp red chilli powder
2 tbsp taco seasoning
1 tbsp cumin powder
Salt, to taste
2 tbsp lemon juice
1 tbsp olive oil
2 tsp honey (optional)

Mango Salsa

2 mangoes, cubed
1 jalapeño or green chilli, finely chopped
1 onion, finely diced
½ red bell pepper, diced
1 tbsp coriander, chopped
Juice of 1 lemon or lime
Salt, to taste

Guacamole

3 ripe avocados
Juice of 1–1.5 limes
Salt, to taste

Roasted Garlic Broccoli

1 head broccoli, cut into florets
2 cloves garlic, chopped
1 tbsp olive oil
Salt, to taste
Juice of ½ lemon

Nutrition

Per serving (1/4 of batch), estimated

Calories: 600 kcal
Protein: 33.7 g
Carbohydrates: 45.7 g
Fat: 38.5 g
Fibre: 18.7 g

Method

1
Tofu Steaks: In a bowl, mix spices, lemon juice, honey, and olive oil.
2
Coat tofu slices evenly and let sit for at least 10–15 minutes.
3
Grill on a hot pan or cast iron skillet until golden and slightly crisp on both sides.
4
Mango Salsa: Mix everything together in a bowl.
5
Let sit for at least 10 minutes to allow flavours to develop.
6
Guacamole: Mash avocados with lime juice and salt.
7
Optional: add coriander, jalapeño, or garlic for extra flavour.
8
Roasted Garlic Broccoli: Toss broccoli with garlic, olive oil, salt, and lemon.
9
Roast or sauté until just tender with slight charring.
10
To Assemble: Plate the grilled tofu steaks.
11
Add a generous scoop of mango salsa and guacamole on the side.
12
Serve with roasted broccoli.
13
Finish with an extra squeeze of lime over everything.

Radhika’s Tip

The mango salsa adds sweetness and acidity naturally, so there is little need for a sweet sauce. Add quinoa, brown rice or another whole grain if you need a more substantial post-workout or dinner plate.

Notes

Nutrition basis: Estimated yield: 4 plates; 1½ tofu blocks assumed 600 g, mango flesh 400 g, avocado flesh 450 g. Includes all salsa, guacamole and broccoli; optional honey excluded. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.

* Cook 20–25 min with broccoli alongside.

Ingredients

Tofu Steaks

1.5 blocks firm tofu, cut into thick vertical slices
2 tbsp red chilli powder
2 tbsp taco seasoning
1 tbsp cumin powder
Salt, to taste
2 tbsp lemon juice
1 tbsp olive oil
2 tsp honey (optional)

Mango Salsa

2 mangoes, cubed
1 jalapeño or green chilli, finely chopped
1 onion, finely diced
½ red bell pepper, diced
1 tbsp coriander, chopped
Juice of 1 lemon or lime
Salt, to taste

Guacamole

3 ripe avocados
Juice of 1–1.5 limes
Salt, to taste

Roasted Garlic Broccoli

1 head broccoli, cut into florets
2 cloves garlic, chopped
1 tbsp olive oil
Salt, to taste
Juice of ½ lemon

Method

Tofu Steaks: In a bowl, mix spices, lemon juice, honey, and olive oil.

Coat tofu slices evenly and let sit for at least 10–15 minutes.

Grill on a hot pan or cast iron skillet until golden and slightly crisp on both sides.

Mango Salsa: Mix everything together in a bowl.

Let sit for at least 10 minutes to allow flavours to develop.

Guacamole: Mash avocados with lime juice and salt.

Optional: add coriander, jalapeño, or garlic for extra flavour.

Roasted Garlic Broccoli: Toss broccoli with garlic, olive oil, salt, and lemon.

Roast or sauté until just tender with slight charring.

To Assemble: Plate the grilled tofu steaks.

Add a generous scoop of mango salsa and guacamole on the side.

Serve with roasted broccoli.

Finish with an extra squeeze of lime over everything.

Radhika’s Tip

Notes

* Cook 20–25 min with broccoli alongside.