Imagine biting into a warm, pillowy whole wheat pita bursting with golden-roasted tofu and vibrant, tender-crisp broccoli that will transport your taste buds straight to the sun-drenched Mediterranean coastline. This quick and nutritious recipe transforms simple ingredients into a mouthwatering meal that's not just delicious, but also packed with protein, fiber, and incredible flavor. Whether you're a busy professional, health-conscious foodie, or just looking for a quick weeknight dinner that will impress, these Pita Packets Broccoli Tofu are about to become your new obsession!
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 4 whole wheat pitas
- 1 block firm tofu, cubed
- 2 cups broccoli florets
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 1 tsp garlic powder
- 1 tsp ginger, grated
Instructions
- Drain the tofu block and press it between paper towels to remove excess moisture. Cut into 1-inch cubes.
- Wash and chop broccoli florets into bite-sized pieces, ensuring they are roughly uniform in size for even cooking.
- In a medium mixing bowl, whisk together soy sauce, sesame oil, garlic powder, and grated ginger to create a marinade.
- Add tofu cubes to the marinade, gently tossing to coat evenly. Let marinate for 10 minutes to absorb flavors.
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Spread marinated tofu and broccoli florets on the prepared baking sheet, ensuring they are not overcrowded.
- Roast in the preheated oven for 15-20 minutes, turning once halfway through, until tofu is golden and broccoli is tender-crisp.
- Warm whole wheat pitas in the oven for 2-3 minutes until soft and pliable.
- Fill each pita with roasted tofu and broccoli, folding into a packet or wrap.
- Serve immediately, optionally with additional soy sauce or a drizzle of sesame oil for extra flavor.
Tips
- Press tofu thoroughly: Remove as much moisture as possible to achieve a crispy, golden exterior when roasting.
- Marinate for maximum flavor: Let tofu sit in the marinade for at least 10 minutes to absorb all the delicious seasonings.
- Don't overcrowd the baking sheet: Spread tofu and broccoli in a single layer to ensure even roasting and crispy edges.
- Customize your spice level: Add red pepper flakes or sriracha to the marinade for a spicy kick.
- Meal prep friendly: These pita packets can be prepared in advance and quickly reheated for a convenient meal.
- Experiment with variations: Try adding different herbs like fresh cilantro or mint for extra freshness.
Nutrition Facts
Calories: 368kcal
Carbohydrates: g
Protein: g
Fat: g
Saturated Fat: g
Cholesterol: 0mg
