Broccoli and tofu never tastes this good before!
DELICIOUS 💪High-Protein LOW CALORIE 🥦Broccoli Tofu Korean Side Dish/Banchan. ⭐️PERFECT Diet Recipe.
🇰🇷간단하고 든든한 반찬: 고소한 브로콜리 두부무침 (영양 다이어트 샐러드)
This broccoli and tofu combination is a staple Korean side dish (banchan) I grew up eating, especially on those hot summer days. The chilled broccoli is crunchy and juicy. The tofu crumbles make it a perfect bite with Korean rice and a piece of kimchi together. And the lingering nutty taste of the sesame oil and crushed sesame seeds in your mouth, fills your food-soul with happiness. So simple and yet it fills you up, keeping the HANGRY monsters at bay! Making this broccoli tofu side dish a perfect HIGH PROTEIN salad.
You can also serve this chilled broccoli tofu salad as your side salad at your next BBQ party!
Watch to the end of this recipe video and I will show you how I eat this broccoli tofu salad as a seaweed/kim wrap. Another simple way to enjoy this broccoli and tofu side dish as a quick meal.
FYI
BanChan 반찬 = Side Dish
Broccoli = 브로콜리
두부 = Tofu
무침 = Mixed side dish
Below you'll find the following:
Ingredient List
Korean ingredient and suggested product links
Recipe Instruction
Suggested video recipes
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Helen
1 teaspoon 작은 술 = 5 ml
1 tablespoon 큰술 = 1/2 fluid ounce, 15 ml, 15 cc
1 Cup 컵 = 128 grams
1 lb = 450 grams
INGREDIENTS/재료
Serving Size: 2 Adults
For broccoli blanching 브로콜리 데치기:
6 Ounces (170 Grams): Broccoli florets and stems 브로콜리
4 Cups: Water 물
1 Tablespoon 큰술: Salt 소금
A large bowl of water and ice 얼음물 (큰 그릇)
Broccoli tofu mixture:
7 Ounces (200 Grams): Extra firm tofu 두부 부침용
1 Tablespoon 큰술: Minced scallions (green part only) 다진 쪽파 (녹색 부분만)
1/2 Tablespoon 큰술: Crushed sesame seed salt 깨소금
1/2 Tablespoon 큰술: Sesame oil 참기름
3 Pinches 꼬집: Salt 소금
Optional:
Lemon zest (less than 1/10 Teaspoon) 레몬 제스 (1/10 작은술 미만)
1 Red radish (paper thin slices) 빨간무 (얇게 썬)
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Crushed Sesame Salt
Sesame Oil
Kosher Salt https://amzn.to/3OnFEOf
Cheese Cloth https://amzn.to/3A4Ops2
Lemon zest grater https://amzn.to/3NoT1MA
Mandolin slicer https://amzn.to/3QQoKcv
Disposable Food Grade Gloves
Mixing Bowl Set - Made in France
Stainless steel pot/명품 냄비
Chef's knife 명품칼
10 Piece knife set with block
16 Piece knife set with block
Step One
Cut about 1 inch stem from the floret base. Then cut the florets into bite size pieces (roughly so that the florets are similar in size). Using a vegetable peeler, peel off the exterior layer of the stems. Cut the stems down the middle (length wise). Then thinly slice the stems.
FYI - The stems are as nutritious as the florets (Google it to read more).
Step Two
In a small pot, add the water (about 4 cups of water) and bring to boil, with stove heat at high. Once the water is boiling, slowly add 1 tablespoon of salt. (When you add salt to boiling water, it will quickly boil over, so add the salt slowly to avoid a mess.). Then, add the sliced broccoli stems first, then quickly add the broccoli floret pieces. With the stove heat remaining at high, start counting 15 seconds. (Make sure the broccoli is fully submerged in water.)
FYI - This flash blanching in salt water, enhances the natural flavor of the broccoli and brightens the green color.
15 seconds later, quickly drain the broccoli in the sink using a strainer. Then quickly run the cold water on the steaming broccoli for about 5 to 10 seconds. Place the broccoli in an ice bath and let it hang out while we prepare the rest of the ingredients.
FYI - It is absolutely critical to bring down the temperature of the steaming broccoli ASAP so it stops cooking. If you want to have crunchy and juicy broccoli, you must follow this step.
Step Three
On a cheese cloth, place the half block of tofu (7 ounces), wrap it, and gently squeeze to extract some of the tofu liquid (about 5 light squeezes). Do not over squeeze because we want some of the tofu liquid to remain so that our salad is moist. Add the squeezed tofu to a mixing bowl and start breaking up the tofu into crumbles, using your hands.
Step Four
To the tofu crumbles, add the following ingredients, and mix using your hands.
1 Tablespoon 큰술: Minced scallions (green part only) 다진 쪽파 (녹색 부분만)
1/2 Tablespoon 큰술: Crushed sesame seed salt 깨소금
1/2 Tablespoon 큰술: Sesame oil 참기름
3 Pinches 꼬집: Salt 소금
Optional: Lemon zest (less than 1/10 Teaspoon) 레몬 제스 (1/10 작은술 미만)
TIP: When zesting the lemon skin, make sure to zest only the yellow part of the skin. The white of the lemon skin is bitter. It is the yellow part of the skin that has all the fragrant lemon oils. You can avoid zesting the white part of the lemon by only zesting the same spot of the lemon not more than three times.
Now taste test the seasoned tofu crumbles. Season to taste with salt. If you prefer a more nutty taste, add more sesame oil. RESTAURANT TIP: Add a small pinch of Beef Dashida (Korean beef bouillon powder) if you want to kick it up a notch in flavors. Once you are satisfied with the seasoning to your taste, add the chilled broccoli to the seasoned tofu crumbles and mix well. (Pour the broccoli ice bath into a strainer first. Have a taste of the broccoli and you'll see how delicious, crunchy, and juicy it is.)
Step Five
Transfer the broccoli tofu to a serving dish. Garnish with more crushed sesame seed salt, right before serving. You can also make this a day in advance and store in the fridge.
Optional: If you want to add a refreshing taste to this broccoli tofu salad, in addition to adding that pop of pink-red color, garnish with red radish slices.
TIP: If you prefer to remove the bitter taste of the radish, soak the radish slices in cold water for about 15 minutes first.
When I eat this broccoli tofu dish, I always have it with Korean rice. It just is SO good together, and of course a piece of kimchi with it, makes it a perfect simple meal. NOW, not all Asian rice are the same. Korean rice is uniquely Korean.
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