Broccoli Tofu Casserole

This Broccoli Tofu Casserole wasn’t something I initially thought would become a staple in our house. Tofu can be hit-or-miss with my family, and casseroles sometimes feel a bit… dated. But honestly, the first time I made this, aiming for a healthier, plant-based comfort food option, the reaction blew me away. My partner, usually skeptical of tofu dishes, went back for seconds, commenting on how surprisingly “cheesy” and satisfying the sauce was. Even my pickiest eater, who normally pushes broccoli around the plate, actually ate it without complaint, nestled amongst the creamy sauce and tender tofu. It’s become a go-to for busy weeknights when I want something wholesome and warming that doesn’t require hours of complex cooking. The combination of textures – the soft yet firm tofu, the tender-crisp broccoli, the creamy sauce, and the optional crunchy topping – just works beautifully. It feels indulgent, yet it’s packed with plant-based protein and vegetables. It’s proof that healthy eating can be incredibly delicious and comforting, a dish that nourishes both body and soul, and brings smiles around the dinner table.

Ingredients

• 1 block (14-16 ounces / 400-450g) Firm or Extra-Firm Tofu: Drained and pressed very well to remove excess water. This ensures the tofu absorbs flavor and achieves a better texture.
• 1 large head of Broccoli (about 4-5 cups florets): Cut into bite-sized florets. Fresh is recommended for the best texture, but frozen can be used (thaw first).
• 1 tablespoon Olive Oil or Avocado Oil: For sautéing the aromatics.
• 1 medium Yellow Onion: Finely chopped. Provides a foundational savory flavor.
• 3-4 cloves Garlic: Minced. Adds aromatic depth.
• 1 cup Raw Cashews: Soaked in hot water for at least 30 minutes (or overnight in cold water), then drained. This softens them for blending into a creamy sauce. See FAQ for nut-free options.
• 1.5 cups Unsweetened Plant-Based Milk: Almond, soy, or oat milk work well. Choose a neutral-flavored one.
• 1/4 cup Nutritional Yeast: Provides a cheesy, umami flavor essential for the casserole’s taste profile.
• 2 tablespoons Soy Sauce or Tamari: For umami and saltiness. Use tamari for a gluten-free option.
• 1 tablespoon Lemon Juice: Freshly squeezed is best. Brightens up the flavors of the sauce.
• 1 teaspoon Dijon Mustard: Adds a subtle tang and helps emulsify the sauce.
• 1/2 teaspoon Dried Thyme (or Oregano): Adds herbaceous notes that complement the broccoli and cheesy sauce.
• 1/2 teaspoon Salt (or to taste): Enhances all the flavors. Adjust based on the saltiness of your soy sauce/tamari.
• 1/4 teaspoon Black Pepper: Freshly ground preferred for better flavor.
• Optional Topping: 1/4 cup Breadcrumbs (Panko preferred for crunch) or Crushed Nuts/Seeds: Mixed with 1 teaspoon olive oil for browning. Use gluten-free breadcrumbs if needed.

Instructions

1. Press the Tofu: This step is crucial! Wrap the drained tofu block in several layers of paper towels or a clean kitchen towel. Place it on a plate, put something heavy on top (like a cutting board with some cans), and let it press for at least 30 minutes, or ideally longer (up to an hour), changing the towels if they become saturated. Once pressed, cut the tofu into 1/2-inch cubes.
2. Prepare the Broccoli: Wash the broccoli thoroughly and cut it into bite-sized florets. You can lightly steam or blanch the broccoli florets for 2-3 minutes until they turn bright green and slightly tender-crisp. Immediately plunge them into an ice bath (a bowl of ice water) to stop the cooking process and retain their vibrant color. Drain well. Alternatively, you can add raw broccoli directly to the casserole; it will cook in the oven but will have a firmer texture.
3. Preheat Oven & Prepare Dish: Preheat your oven to 375°F (190°C). Lightly grease a 9×13 inch (or similar size) casserole dish.
4. Sauté Aromatics: Heat the 1 tablespoon of olive oil in a skillet over medium heat. Add the chopped onion and sauté for 5-7 minutes, until softened and translucent. Add the minced garlic and sauté for another minute until fragrant. Be careful not to burn the garlic. Remove from heat.
5. Make the Creamy Cashew Sauce: Drain the soaked cashews well. In a high-speed blender, combine the drained cashews, plant-based milk, nutritional yeast, soy sauce (or tamari), lemon juice, Dijon mustard, dried thyme, salt, and black pepper. Add the sautéed onion and garlic mixture to the blender as well.
6. Blend Until Smooth: Blend on high speed for 1-3 minutes, or until the sauce is completely smooth and creamy. Scrape down the sides of the blender as needed. The consistency should be thick but pourable, like a heavy cream sauce. If it’s too thick, add a tablespoon or two more plant-based milk. Taste and adjust seasonings if necessary (more salt, pepper, lemon juice, or nutritional yeast).
7. Combine Ingredients: In a large bowl, combine the pressed and cubed tofu and the prepared broccoli florets. Pour the blended cashew sauce over the tofu and broccoli. Gently stir everything together until the tofu and broccoli are evenly coated with the sauce.
8. Assemble the Casserole: Transfer the mixture into the prepared casserole dish, spreading it out evenly.
9. Add Topping (Optional): If using a topping, mix the breadcrumbs (or crushed nuts/seeds) with the 1 teaspoon of olive oil in a small bowl. Sprinkle this mixture evenly over the top of the casserole. This adds a lovely textural contrast.
10. Bake: Place the casserole dish in the preheated oven. Bake for 25-35 minutes, or until the casserole is heated through, bubbly around the edges, and the topping (if used) is golden brown. If the topping starts browning too quickly, you can loosely tent the dish with foil for the remainder of the baking time.
11. Rest Before Serving: Let the casserole rest for 5-10 minutes after removing it from the oven. This allows the sauce to thicken slightly and makes it easier to serve. Garnish with fresh parsley or chives if desired before serving.

Nutrition Facts

• Servings: This recipe typically yields 6 servings.
• Calories per Serving: Approximately 350-450 calories per serving (This is an estimate and can vary based on specific ingredients used, especially the type of plant milk and optional toppings).
• Protein (approx. 15-20g per serving): Primarily from the tofu and cashews, essential for muscle repair, satiety, and overall body function. This makes the casserole quite filling.
• Fiber (approx. 6-8g per serving): High in fiber thanks to the broccoli and whole cashews, promoting digestive health and helping regulate blood sugar levels.
• Vitamin C (Significant % of RDI): Broccoli is an excellent source of Vitamin C, a powerful antioxidant crucial for immune system support and skin health.
• Calcium (Good Source): Both tofu (especially calcium-set) and broccoli contribute to calcium intake, important for bone health. Nutritional yeast can also be fortified with B vitamins.
• Iron (Good Source): Tofu is a good plant-based source of iron, necessary for oxygen transport in the blood and preventing fatigue.

(Note: These are estimates. For precise nutritional information, consider using an online recipe calculator with your specific ingredient brands and measurements.)

Preparation Time

• Total Time: Approximately 1 hour 15 minutes to 1 hour 30 minutes.
  • Prep Time: 30-40 minutes (includes pressing tofu, chopping vegetables, soaking cashews, making the sauce). Note: Tofu pressing time can run concurrently with other prep.
  • Cook Time: 35-45 minutes (includes sautéing aromatics and baking).

How to Serve

This Broccoli Tofu Casserole is hearty enough to be a main course on its own, but it also pairs beautifully with various side dishes. Here are some serving suggestions:

• Over Grains: Serve hot scoops of the casserole over:
  • Fluffy quinoa
  • Brown rice
  • Wild rice blend
  • Farro
  • Couscous (whole wheat or regular)
• With Bread: Pair it with a side of crusty bread or garlic bread for soaking up the delicious creamy sauce.
• Alongside a Salad: A simple green salad with a light vinaigrette (like lemon or balsamic) provides a fresh contrast to the rich casserole. Arugula or mixed greens work well.
• With Roasted Vegetables: Complement the casserole with a side of simple roasted root vegetables like carrots or sweet potatoes.
• As a Standalone Dish: Enjoy a generous portion on its own for a complete and satisfying vegetarian or vegan meal.
• Garnishes: Enhance the presentation and flavor with:
  • Freshly chopped parsley or chives
  • A sprinkle of red pepper flakes for a touch of heat
  • A drizzle of extra virgin olive oil
  • A scattering of toasted slivered almonds or pumpkin seeds (if not used in the topping)

Additional Tips

1. Press Tofu Thoroughly: Don’t skip or rush the tofu pressing! Removing excess water is key for the tofu to absorb the sauce flavors and achieve a firmer, less spongy texture. A tofu press works great, but the weighted plate method is effective too.
2. Cashew Soaking Options: If you forget to soak cashews ahead of time, you can do a quick soak: place cashews in a saucepan, cover with water, bring to a boil, then remove from heat and let sit for 15-20 minutes before draining. Ensure your blender is powerful enough for a smooth sauce.
3. Customize Your Vegetables: Feel free to add other vegetables along with the broccoli. Good additions include:
   • Sliced mushrooms (sauté with onions)
   • Frozen peas or corn (add when combining ingredients)
   • Chopped bell peppers (sauté with onions)
   • Spinach (wilt into the sauce or add fresh before baking)
4. Adjust Sauce Consistency: If your sauce seems too thick after blending, add more plant milk, one tablespoon at a time, until it reaches the desired consistency. If it seems too thin (unlikely with cashews, but possible), you can simmer it gently for a few minutes before mixing with tofu and broccoli, or add a bit more nutritional yeast.
5. Spice it Up: For a spicier casserole, add 1/4 to 1/2 teaspoon of red pepper flakes or a pinch of cayenne pepper to the sauce blend. A dash of smoked paprika can also add a lovely smoky depth.
6. Make it Ahead: You can assemble the entire casserole (without the topping) up to a day in advance. Cover tightly and refrigerate. When ready to bake, add the topping (if using) and bake as directed, possibly adding 5-10 minutes to the baking time since it’s starting cold. The sauce might thicken slightly upon refrigeration.
7. Freezing Instructions: This casserole can be frozen, although the texture of the tofu and broccoli might change slightly upon thawing (becoming a bit softer). Bake the casserole completely and let it cool thoroughly. Cover tightly with plastic wrap and then foil, or transfer to freezer-safe containers. Freeze for up to 2-3 months. Thaw overnight in the refrigerator before reheating. Reheat covered in a 350°F (175°C) oven until heated through, or microwave individual portions.
8. Enhance Tofu Flavor: For even more flavorful tofu, consider marinating the pressed and cubed tofu for about 30 minutes before adding it to the casserole. A simple marinade could be soy sauce/tamari, a little garlic powder, and onion powder. You could also quickly pan-fry or bake the tofu cubes until golden before adding them for a chewier texture.

FAQ (Frequently Asked Questions)

1. Q: Can I make this casserole gluten-free?
   • A: Yes, easily! Ensure you use Tamari instead of soy sauce (as tamari is typically gluten-free, but always check labels). Use certified gluten-free breadcrumbs for the topping, or opt for crushed nuts/seeds instead. All other core ingredients are naturally gluten-free.
2. Q: I have a nut allergy. Can I make this without cashews?
   • A: Absolutely. You can substitute the cashews for raw sunflower seeds (soaked the same way) for a similar creamy texture, though the flavor will be slightly different. Another excellent nut-free option is to blend 1 cup of silken tofu with the other sauce ingredients (plant milk might need slight reduction) until smooth. A roux-based sauce using flour (GF blend if needed), plant milk, and nutritional yeast is also possible, though it changes the recipe’s base.
3. Q: Can I use frozen broccoli instead of fresh?
   • A: Yes, you can use frozen broccoli florets. It’s best to let them thaw completely and pat them dry before using to avoid adding excess moisture to the casserole. Note that frozen broccoli tends to be softer than fresh after baking. You don’t need to pre-blanch frozen broccoli.
4. Q: What type of tofu is best for this recipe?
   • A: Firm or Extra-Firm tofu is highly recommended. These types hold their shape well after pressing and baking, providing distinct cubes within the casserole. Silken or soft tofu will break down and blend into the sauce, changing the texture entirely (though usable for a nut-free sauce base, as mentioned above).
5. Q: How long does this casserole last in the refrigerator?
   • A: Leftovers can be stored in an airtight container in the refrigerator for 3-4 days. The flavors often meld together nicely overnight!
6. Q: What’s the best way to reheat leftovers?
   • A: You can reheat individual portions in the microwave until hot. For larger amounts, or to retain a better texture (especially for the topping), reheat the casserole covered with foil in an oven preheated to 350°F (175°C) for 15-25 minutes, or until heated through. Remove the foil for the last few minutes if you want to re-crisp the topping slightly.
7. Q: My kids are picky about tofu. Any tips?
   • A: Pressing the tofu well is key to improving its texture. Cutting the tofu into smaller cubes might make it less intimidating. You could also try crumbling the tofu instead of cubing it, so it integrates more seamlessly into the sauce. Pan-frying the cubes until golden before adding them can also enhance appeal. The cheesy, creamy sauce often helps win over picky eaters!
8. Q: Can I use a different type of plant-based milk?
   • A: Yes, most unsweetened, neutral-flavored plant-based milks work well. Almond, soy, oat, or cashew milk are all good choices. Avoid strongly flavored ones like coconut milk unless you specifically want that flavor profile, and always choose unsweetened varieties to avoid adding unwanted sweetness to the savory dish.

Enjoy making and eating this comforting, healthy, and delicious Broccoli Tofu Casserole! It’s a versatile dish perfect for weeknight dinners, potlucks, or meal prepping.

Print