This anti-inflammatory superfood just got exciting! Try this new recipe you’ve never tried—say hello to Bro-Tofu Pancakes! You can find more detailed videos and other broccoli recipes on my YouTube channel.
🥦 Top 5 Health Benefits of Broccoli 🥦
Antioxidant Power – Slows aging, boosts immunity
Cancer Prevention – Helps reduce cancer risk
Digestive Health – Rich in dietary fiber
Bone Health – Contains calcium and vitamin K
Heart Health – Lowers cholesterol, regulates blood
🥦 How to REALLY Wash Broccoli 🥦
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Fill a large bowl with water and place the broccoli upside down so the florets are fully submerged.
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To keep it from floating, use a heavy plate or tongs to hold it down, and let it soak for about 10 minutes.
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The florets will naturally open, releasing any dirt or insects trapped inside.
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Gently swirl the broccoli in the bowl to wash it thoroughly. – Do not wash it under running water from the beginning, but soak it in a bowl and wash it first. This will help remove impurities much better.
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Cut it into bite-sized pieces.
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Soak the broccoli cut in salt water for 5 minutes, then wash it cleanly in the water in the bowl, and rinse it in running water.
🥦 Broccoli Stem 🥦
Don’t toss the stems! They’re packed with nutrients!
Ingredients
All measurements are based on US/Canada measuring spoons and cups.
Instructions
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Prepare the Broccoli
Finely chop clean, washed broccoli (about 1 cup). Don’t toss the stem—it’s full of nutrients too! -
Mash the Tofu
Take 200g of firm tofu and crumble it well with your hands.
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Make the Egg Mixture
Crack 2 large eggs into a bowl, add 2 pinches of salt, and beat them well. -
Dry-Fry the Tofu
Heat a non-stick or ceramic pan over medium-high heat. Add the mashed tofu and dry-fry for about 3 minutes to remove excess moisture. Stir occasionally until slightly golden. (If using a cast iron or regular nonstick pan, you can add a little oil to prevent sticking.) -
Add the Broccoli
Add 1 cup of chopped broccoli to the pan. -
Sauté Lightly
Add 1 Tbsp of cooking oil and sauté for about 1 minute until the broccoli softens slightly. -
Season the Mixture
Add 1/8 tsp of salt, 1/2 tsp of minced garlic, and 1 tsp of sesame oil. Stir everything together for another 30 seconds. (You can skip the sesame oil, but it really adds a nice aroma.) -
Pour in the Eggs
Pour the beaten eggs over the broccoli and tofu mixture. Mix everything well so the ingredients are evenly coated.
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Shape the Pancake
Use a spatula to flatten the mixture evenly in the pan. Gently round out the edges to form a nice pancake shape. -
Fix the Edges if Needed
If the edges are coming apart, pour a bit of extra beaten egg around the sides to tidy them up. -
Add Oil on Top
After cooking for 2–3 minutes, drizzle 1 Tbsp of oil on the surface. -
Flip & Press
Flip the pancake carefully and press it down gently. Cook the other side for 2–3 more minutes.
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Crisp Up the Edges
Drizzle another tablespoon of oil around the edges to make them crispy. -
Finish & Serve
After 2–3 minutes, transfer the pancake to a plate and slice into bite-sized pieces. Serve warm and enjoy!
