Tofu Broccoli Tots

If you are looking for a new way to use that forgotten block of tofu in your fridge, these tots are exactly what you need. These Tofu Broccoli Tots are quick and easy to prepare, incredibly healthy, and absolutely delicious. This recipe proves that you can transform simple ingredients into something truly irresistible, packed with flavor and nutrition.

I always keep at least one block of tofu in my fridge so I can switch it up the protein in my weekly diet. Nevertheless, it sometimes happens that I forgot the tofu, leaving it behind other ingredients, and I need to find a way to cook it before it is too late. Additionally, I am always on the lookout for new ways to prepare it, experimenting with different seasonings or meal ideas. Tofu’s neutral flavor makes it a fantastic base for combining with other ingredients and spices. In this recipe, sun-dried tomatoes, olives, shallot, oregano and paprika are work together to elevate the overall flavor profile. Finally, steamed broccoli adds a milder, sweeter taste that perfectly completes the dish.

When paired with rice, or other grain, and some vegetables, these Tofu Broccoli Tots make a complete and nutritious meal, especially ideal for those following a plant-based diet. Except for the steamed broccoli, the other ingredients are raw and simply blended in a food processor, making this recipe incredibly easy and quick to prepare. Personally, I like to make extra tots to store in the freezer and reheat them whenever I need them, as their flavor and texture remain intact.

For short-term storage, place the Tofu Broccoli Tots in an airtight container and store them in the fridge for up to 3-4 days. Alternatively, you can freeze the veggie balls by arranging them in a freezer-safe bag or container for up to 3 months.

Ingredients for plant-based tofu tots

• Tofu: I use extra-firm tofu because I prefer its texture for crumbling. Additionally, I choose the neutral variety, not smoked or flavord, so I can season it naturally with other flavorful ingredients like sun-dried tomatoes and black olives. Tofu is a great source of plant-based protein and is rich in essential amino acids. Moreover, it is low in calories but high in iron and calcium.

• Broccoli: this vegetable is rich in vitamins A, C and K, as well as an excellent source of folate, potassium and calcium. Moreover, broccoli is high in fiber, making the dish more filling. Its flavor is earthy and mild, which complements the other ingredients without overpowering the meal. Finally, steamed broccoli adds a tender texture and a bright green color, making the Tofu Broccoli Tots visually appealing.

• Sun-dried tomato: they provide a deep, tangy flavor along with a natural sweetness that complements the other salty ingredients. Additionally, sun-dried tomatoes add a chewy texture that contrasts with softer tofu and broccoli. Finally, they are a good source of potassium, magnesium and iron.

• Black olives: they provide a salty touch and are an excellent source of healthy fats, which contribute to heart-health. Olives are rich in antioxidants and minerals such as iron and copper. Finally, this ingredient reflects Mediterranean cuisine and pairs well with the seasonings in this recipe : oregano, paprika and shallot.

• Rolled oats: it acts as a binding agent that helps hold the mix together and maintain the shape of the tots. Rolled oats provide a hearty texture to the dish, helping create a smooth and structured mixture. Additionally, they are rich in fiber, which aids digestion and helps with satiety.

Find the complete recipe with measurements below.

How to prepare tofu broccoli balls

Cut the broccoli into florets and steam them over boiling water until tender. Place the cooked broccoli into a food processor along with scrambled tofu, rolled oats, black olives, chopped sun-dried tomatoes, and shallot. Season with rosemary, oregano, paprika, lemon juice, salt and black pepper.

Blend everything until you achieve a thick consistency. If needed, add more oats gradually.

Using your hands, shape the mixture into tots and place them on a lined baking sheet. Drizzle a little olive oil on top and bake in the oven at 200°C (400°F) for about 20 minutes.

My tips for healthy vegan tots

• Add some seeds to the mix such as hemp seeds or flax seeds, to make the Tofu Broccoli Tots more nutritious.

• Spread some olive oil on your hands to ease the shaping process of the veggie balls.

• You can substitute rolled oats with breadcrumbs.

Did you try this recipe? Don’t forget to share it with me tagging @nutritiouslysofia on Instagram!

Tofu Broccoli Tots

Course: Main, Snacks, AppetizersCuisine: plant-based, vegetarian

Servings

20

servings

Prep time

15

minutes

Cooking time

20

minutes

Ingredients

• Tofu 1 block (firm)

• Black olives 6

• Sun-dried tomatoes 6

• Shallot 1

• Rosemary 1/2tsp

• Oregano 1/2tsp

• Paprika 1tsp

• Lemon juice 1-2tsp

• Broccoli 250gr

• Rolled oats 4tbsp (more if needed)

• Olive oil 1tbsp

• Salt 1/2tsp

• Black pepper 1/4tsp

Directions

• Cut the broccoli into florets and steam them over boiling water until tender.
• Place the cooked broccoli into a food processor along with scrambled tofu, rolled oats, black olives, chopped sun-dried tomatoes, and shallot. Season with rosemary, oregano, paprika, lemon juice, salt and black pepper.
• Blend everything until you achieve a thick consistency. If needed, add more oats gradually.
• Using your hands, shape the mixture into tots and place them on a lined baking sheet. Drizzle a little olive oil on top and bake in the oven at 200°C (400°F) for about 20 minutes.

Notes

• Add some seeds to the mix such as hemp seeds or flax seeds, to make the Tofu Broccoli Tots more nutritious.
• Spread some olive oil on your hands to ease the shaping process of the veggie balls.
• You can substitute rolled oats with breadcrumbs.