Southeast Asian-inspired · Easy
Peanut tofu, broccoli & brown rice
A savory tofu and broccoli bowl with a simple peanut sauce. Contains peanut and soy; keep those restrictions visible when planning.
Estimated nutrition
Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
| Nutrient | Per portion | Whole batch |
|---|---|---|
| Calories | 523–624 kcal | 2094–2494 kcal |
| Protein | 26.4–39 g | 105.9–155.7 g |
| Carbs | 63.3–63.6 g | 253.5–254.3 g |
| Fiber | 8.7–10.9 g | 34.8–43.3 g |
| Sugars | 4.6–4.7 g | 18.4–18.5 g |
| Added sugars | 0–0.1 g | 0–0.2 g |
| Fat | 21.1–28.1 g | 84.7–112.1 g |
| Saturated fat | 3.5–4.3 g | 14.2–17.1 g |
| Sodium | 286–327 mg | 1147–1308 mg |
| Cholesterol | 0 mg | 0 mg |
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Ingredients, sources & assumptions
All listed edible food and oil are counted as eaten. Cooking losses and final cooked weight are not measured. Some ingredients use a stated reference food or a proxy for a missing nutrient. No personalized dietary advice.
Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari) · 600 g in the original batch
Range uses two USDA firm-tofu references: calcium/nigari (172448) and calcium sulfate (172475). Their moisture and nutrients differ substantially; this reference range does not cover every brand. Sugar missing from the calcium-only record uses the calcium/nigari value as a proxy.
USDA food reference USDA alternative referenceBroccoli, raw · 600 g in the original batch
USDA food referenceRice, brown, long-grain, raw (Includes foods for USDA's Food Distribution Program) · 240 g in the original batch
USDA food referencePeanuts, all types, dry-roasted, without salt · 60 g in the original batch
Assumes unsalted peanut butter made only from ground dry-roasted peanuts. Added oil or salt changes the estimate.
USDA food referenceSoy sauce made from soy and wheat (shoyu), low sodium · 22.82–26.95 g in the original batch
Low-sodium shoyu reference. USDA lists inconsistent household masses: 4.5 g/tsp, 14.2 g/tbsp and 255 g/cup. The estimate spans those three conversions using US volumes. This is a reference range, not a guarantee for every brand; check the label for sodium.
USDA food referenceOil, olive, salad or cooking · 20 g in the original batch
USDA food referenceBeverages, water, tap, drinking · 1000 g in the original batch
Generic USDA tap water reference; local sodium and mineral content varies.
USDA food referenceCalculation version 2. Source records and method are documented in our nutrition guide.
Nutrition guidanceLet’s make it
Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.
Equipment
Stovetop · Saucepan with lid · Skillet · Small bowl
- 1
Wash and prepare the produce
Wash 600 g broccoli and cut into small florets of similar size.
- 2
Prepare the remaining ingredients
Drain 600 g firm tofu, pat dry, then cut into even 2 cm cubes.
Measure 240 g brown rice, rinse in a sieve and drain.
- 3
Measure and set out
Measure 60 g smooth peanut butter and check the package label for your dietary needs.
Measure 25 ml reduced-sodium soy sauce and check the package label for your dietary needs.
Measure 20 g olive oil.
Measure 1,000 ml water.
Keep these measured amounts nearby. The cooking steps below specify how much to use at each stage.
- 4
Cook the rice
Bring 240 g rice and 750 ml water to a boil.
Cover and simmer over low heat for 35–40 minutes or follow package instructions.
Set the rice check timer and continue with the next step while it cooks. When the timer rings, go to step 10 to check the rice and step 11 to rest it, even if the other component is still cooking. Then return to where you left off. The timer is a reminder to check, not a guarantee that the rice is ready.
Start the 15-minute "Start tofu and broccoli" reminder at the same time as the rice check timer. It tells you when to begin the next cooking step.
- 5
Brown tofu and steam broccoli
After the rice has simmered for 15 minutes, begin this step while it continues cooking: heat 20 g oil in a large skillet over medium-high heat.
Cook 600 g tofu for 8–10 minutes, turning until lightly golden.
- 6
Brown tofu and steam broccoli
Transfer to a plate.
Add 600 g broccoli and 150 ml water to the skillet.
- 7
Brown tofu and steam broccoli
Cover and cook over medium heat for 5–7 minutes until tender.
- 8
Sauce and serve
Mix 60 g peanut butter, soy sauce, and remaining 100 ml water until smooth.
Add sauce and tofu to broccoli.
- 9
Sauce and serve
Stir over medium-low heat for 2–3 minutes until steaming throughout; avoid boiling hard.
- 10
Check the rice
When the rice check timer rings, check a few grains: they should be tender.
If firm and dry, add 30 ml water, cover, and cook on low for another 5 minutes, then check again. Repeat only if needed.
If there is still water in the pan, keep cooking on low and check again in 5 minutes. Once tender, follow the rice-rest step.
- 11
Rest the cooked rice
Once the rice is tender, turn off the heat and leave the saucepan covered for at least 5 minutes. If you already rested it when the rice timer rang, continue to the next step.
- 12
Portion and serve
Divide rice and tofu mixture into 4 bowls.
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Make it work for you
For kids & different preferences
Offer the components separately if preferred. Let caregivers choose portions and suitable textures; appetites vary.
Storage & packed lunches
Refrigerate in shallow covered containers within 2 hours (within 1 hour above 90°F / 32°C). Keep at 40°F / 4°C or colder and use within 3–4 days. Freeze portions intended for later in the week. Keep packed lunches cold with ice packs until eaten.
Freezing & reheating
Freeze promptly in meal-sized airtight containers for up to 2–3 months for best quality. Thaw in the refrigerator.
Reheat leftovers throughout to 165°F / 74°C. Stir microwave portions and check several places with a food thermometer.
If something looks different
Check the food itself as well as the clock. Equipment, batch depth, and ingredient size affect timing.
Something wrong with an ingredient or instruction? Tell us
Version 3 · Updated 2026-10-21
Bethany’s Kitchen · /recipes/peanut-tofu-rice · Original instructions prepared for this project; no third-party recipe prose or photography reproduced. Not kitchen tested.