Name: Garlic Tofu with Broccoli Rabe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 16 oz tofu (1 pack) (firm, pressed); 3 Tbsp black vinegar; 1 Tbsp mushroom powder; 1 garlic confit (recipe); 1 Tbsp black garlic powder; 1 lemon zest (on Microplane zester); 1 Tbsp parsley (Italian flat leaf, chopped); 1 bunch rapini; 5 garlic cloves (sliced thinly); 3 Tbsp olive oil (extra virgin); 1 ½ cups tomatoes (cherry); 1 Tbsp sweet soy sauce; ½ cup vegetable stock; ¼ tsp chili flakes; 3 Tbsp parsley (Italian chopped); ¼ pine nuts toasted

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BROCCOLI RABE AND TOFU WITH GARLIC CONFIT FEATURED IMAGE

Intro to Garlic Tofu with Broccoli Rabe

I love this garlic confit topped tofu with braised broccoli rabe dish, an added bonus is that it’s loaded with nutrients. This meal is packed with protein, vitamins, and minerals that are essential for maintaining a healthy body.

Garlic confit is a key ingredient in this dish, and it is made by cooking garlic in oil at a low temperature until it becomes tender and sweet. Garlic is a great source of vitamins B6 and C, manganese, and selenium. It also contains a compound called allicin, which has been shown to have antibacterial and antiviral properties. Allicin has also been shown to help reduce blood pressure and lower cholesterol levels, making garlic a heart-healthy ingredient.

Tofu is another important ingredient in this dish. It is a versatile ingredient that is high in protein and low in calories. Tofu is made from soybeans and is a great source of iron, calcium, and magnesium. It is also a complete protein, meaning that it contains all nine essential amino acids that our bodies need. Studies have shown that consuming soy products can help reduce the risk of heart disease, breast cancer, and osteoporosis.

Broccoli rabe is a leafy green vegetable that is a member of the brassica family. This vegetable is high in vitamins A, C, and K, as well as folate and iron. It also contains sulforaphane, a compound that has been shown to have anti-cancer properties. Broccoli rabe is a low-calorie vegetable that is high in fiber, making it a great addition to any diet.

When combined, these three ingredients create a delicious and nutritious meal that is perfect for anyone looking for a healthy plant-based dish. Garlic Confit topped Tofu with Braised broccoli rabe is not only packed with flavor but is also loaded with nutrients that are essential for maintaining good health. This dish is a great way to get your daily dose of protein, vitamins, and minerals while enjoying a tasty and satisfying meal.

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What You Need…

Garlic Confit tops the tofu giving this a huge flavor boost.
Firm tofu is pressed and then marinated.
Black vinegar brings a huge umami blast plus hints of malt and licorice.
Broccoli Rabe, or rapini, is a cruciferous vegetable with a bitter flavor, slightly nutty similar to mustard greens. Blanching helps cut some of the bitterness.
Sweet soy sauce helps balance the bitterness of this dish.

How To Make Garlic Tofu & Braised Rapini

CUTTING TOFU_ — Press and cut the tofu into 6 pieces.

CUT AND SEASONED WITH MUSHROOM POWDER TOFU_ — Season the tofu with mushroom powder & black vinegar.

ROASTED SEASONED WITH MUSHROOM POWDER AND BLACK VINEGAR TOFU_ — Roasted tofu ready to get topped with garlic.

GARLIC CONFIT TOFU SEASONED WITH MUSHROOM POWDER AND BLACK VINEGAR _ — Garlic confit covers the tofu, ready for baking.

TOASTING GARLIC_ — Thinly sliced garlic lightly toasted.

ROASTED CHERRY TOMATOES — Remove the garlic and add the cherry tomatoes.

COOKING BROCCOLI RABE — Blanch the broccoli rabe for about a minute.

BRAISED BROCCOLI RABE WITH CHERRY TOMATOES AND TOASTED GARLIC — Add the garlic, tomatoes, broccoli rabe, and roast together.

BROCCOLI RABE AND TOFU WITH GARLIC CONFIT FEATURED IMAGE II — Finish with lemon zest and pine nuts.

Chefs Tips

If you can’t find black vinegar, you can use rice wine vinegar or balsamic vinegar. If you choose balsamic, be sure to use it sparingly.
You can make your own sweet soy sauce by adding equal parts soy sauce and brown sugar.

Garlic Tofu with Broccoli Rabe

Course: Dinner

Cuisine: American

Keyword: Broccoli Rabe, Crispy Tofu, Garlic Confit

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Servings: people

Calories: 259kcal

Author: Those Vegan Chefs

I love this garlic confit topped tofu with braised broccoli rabe dish, an added bonus is that it's loaded with nutrients. This meal is packed with protein, vitamins, and minerals that are essential for maintaining a healthy body.

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Ingredients

Garlic Confit Tofu

16 oz tofu (1 pack) firm, pressed
3 Tbsp black vinegar
1 Tbsp mushroom powder
1 garlic confit recipe
1 Tbsp black garlic powder

1 lemon zest on Microplane zester
1 Tbsp parsley Italian flat leaf, chopped

Rapini

1 bunch rapini

5 garlic cloves sliced thinly
3 Tbsp olive oil extra virgin
1 ½ cups tomatoes cherry

1 Tbsp sweet soy sauce
½ cup vegetable stock
¼ tsp chili flakes
3 Tbsp parsley Italian chopped
¼ pine nuts toasted

Instructions

How to Make Garlic Confit Topped Tofu

Pre-heat the oven to 450 F
Press the tofu for 15 minutes.
Slice the tofu into 6 rectangles
Season both sides with mushroom powder
Drizzle with black vinegar
Bake for 15 minutes at 450.
Allow the tofu to cool for 5 minutes
Spread the garlic confit onto one side of the cooked tofu.
Reduce the oven to 400 F and bake for another 10 – 15 minutes.

How to make Braised Broccoli Rabe.

Preheat oven to 400 degrees.
Bring a pot of salted water to a boil. Trim off the broccoli rabe stems. Prepare an ice bath.
Plunge the broccoli rabe into boiling water. Blanch for 30-60 seconds, then transfer to the ice water to stop the cooking. Drain the broccoli rabe, squeezing it gently to remove excess water and pat dry with paper towels.
Heat a large cast iron pan over medium heat. Add Extra Virgin Olive Oil, and sauté the sliced garlic to a golden brown. Remove them from the pan so they don’t burn.
Using the same pan as the garlic, add cherry tomatoes to the pan, and give the pan a shake to roll the tomato around. Add a pinch of salt to the tomatoes. Cook on top of the stove for one minute then place the tomatoes in the oven.
Cook the tomatoes for around five minutes, the skin should be chard and just starting to burst open.
Add the garlic, rapini, red chili flakes, sweet soy sauce, and vegetable stock back into the pan.
Place back into the oven until the broccoli rabe is tender and the liquid has reduced by half.
Finish the broccoli rabe with lemon zest and pine nuts.

Notes

Nutritional values are estimates.

Nutrition

Garlic Tofu with Broccoli Rabe