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40 minutes
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
low-sodium soy sauce
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
tofu
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 4.3% of RDA
• Calories: 9.5% of RDA
• Carbs: 4.8% of RDA
• Fat (total lipid): 19.6% of RDA
• Fiber: 11.4% of RDA
• Fructose: 2.0% of RDA
• Protein: 10.4% of RDA
• Sodium: 9.2% of RDA
• Sugar: 7.7% of RDA
• Vitamin A (IU): 21.3% of RDA
• Vitamin B6: 12.2% of RDA
• Vitamin C: 108% of RDA
• Iron: 3.5% of RDA
• Magnesium: 24.9% of RDA
• Manganese: 16.5% of RDA
• Niacin: 5.5% of RDA
• Potassium: 13.9% of RDA
• Zinc: 13.1% of RDA
If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.
 
MACROS
Carbohydrate
13.2
g
Calories
189
 
Fiber
3.18
g
Iron
0.660
mg
Protein
11.7
g
Sodium
124
mg
Sugars
2.42
g
Fat (total lipid)
12.0
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
10
oz
+
-
 
Extra-firm, drained, cut into bite sized pieces.
 
2
heads
+
-
 
Cut into bite-sized florets, about 2-3 cups.
 
1/2
cups
+
-
 
 
2
tsp
+
-
 
Low-sodium tamari.
 
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PREPARATION
1.
Preheat oven to 375 F.
2.
Place broccoli, tofu, and cashews on a large baking sheet. Keep separate, but make sure everything fits in a single layer.
3.
After about 10 minutes, remove cashews. Toss the broccoli and tofu and place back in the oven to roast more.
4.
After about 10 more minutes, remove broccoli. Toss the tofu and place back in to continue roasting.
5.
When tofu is browned on the edges, remove. Combine with the broccoli, cashews, and tamari. Toss well. Serve immediately.
NOTES, TIPS, TRICKS, HINTS, ETC:
Serve this over brown rice, quinoa, or Soba noodles for an easy, healthy meal.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
 
A gluten-free variant of this recipe can be made. Just substitute gluten-free soy sauce (lite) for low-sodium soy sauce.
2.
Make it Wheat Free!
 
A wheat-free variant of this recipe can be made. Just substitute gluten-free soy sauce (lite) for low-sodium soy sauce.
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 189
Protein 11.7 g
Carbohydrates 13.2 g
Iron 0.66 mg
Fiber 3.18 g
Calcium 43.0 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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