High Protein Steamed Broccoli with Garlic and Lemon
Elevate your vegetable game with this High Protein Steamed Broccoli with Garlic and Lemon recipe—a quick, nutrient-packed dish perfect for busy weeknights or meal prepping. This vibrant, plant-based creation combines tender-crisp steamed broccoli with a savory medley of garlic-sautéed tofu crumbles, enriched by the umami flavor of nutritional yeast. A bright finish of fresh lemon juice and zest brings a zesty tang to each bite, making it as flavorful as it is healthy. Not only is this recipe vegan and gluten-free, but its inclusion of extra-firm tofu also ensures a high-protein boost, ideal for those looking to nourish their body with clean ingredients. Ready in just 20 minutes, this dish is a harmonious balance of simplicity and flavor, perfect as a side dish or light main course!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 500 grams broccoli
- 200 grams extra-firm tofu
- 1 tablespoon olive oil
- 3 cloves garlic cloves
- 2 tablespoons lemon juice
- 1 teaspoon lemon zest
- 2 tablespoons nutritional yeast
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 cup water
Directions
Step 1
Wash and cut the broccoli into bite-sized florets, and set aside.
Step 2
Drain the extra-firm tofu by pressing it with a clean towel to remove excess water. Crumble the tofu into small pieces resembling breadcrumbs and set aside.
Step 3
Peel and finely mince the garlic cloves.
Step 4
Bring 1 cup of water to a simmer in a medium saucepan fitted with a steamer basket. Add the broccoli florets to the basket, cover, and steam for 5-6 minutes until the broccoli turns bright green and tender-crisp.
Step 5
While the broccoli is steaming, heat 1 tablespoon of olive oil in a non-stick skillet over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant and lightly golden.
Step 6
Add the crumbled tofu to the skillet with the garlic. Stir in the nutritional yeast, salt, and black pepper, and cook for 3-4 minutes, stirring frequently, until the tofu is heated and slightly crispy.
Step 7
Once the broccoli is steamed, transfer it to a serving bowl. Drizzle the cooked garlic and tofu mixture over the broccoli.
Step 8
Finish with freshly squeezed lemon juice and a sprinkle of lemon zest for a vibrant, tangy touch.
Step 9
Serve warm and enjoy your high-protein, vegan, and gluten-free dish!
Nutrition Facts
| Serving size | (1008.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 682.5 |
| Total Fat 31.8g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 0mg | 0% |
| Sodium 2019.5mg | 0% |
| Total Carbohydrate 50.5g | 0% |
| Dietary Fiber 20.0g | 0% |
| Total Sugars 9.2g | |
| Protein 51.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 1644.9mg | 0% |
| Iron 10.2mg | 0% |
| Potassium 2329.6mg | 0% |
Source of Calories