The World's Healthiest Foods are health-promoting foods that can change your life.

Try our WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
Asian-Flavored Broccoli with Tofu
You can have a complete meatless meal in a matter of minutes when you add this Asian-inspired broccoli dish to your Healthiest Way of Eating.
Asian-Flavored Broccoli with Tofu Prep and Cook Time: 15 minutes

  • 1 lb broccoli, florets cut into quarters
  • 2 medium carrots, sliced thin
  • 8 oz tofu cut into cubes
  • 3 TBS extra virgin olive oil
  • 2 tsp lemon juice
  • 2 medium cloves garlic
  • 1 TBS soy sauce
  • 2 TBS grated ginger
  • 1 TBS rice vinegar
  • red pepper flakes to taste


  1. Fill bottom of steamer with 2 inches of water.
  2. While steam is building up in steamer, cut broccoli florets into quarters and let them sit for 5-10 minutes. Also cut stems into 1/4-inch pieces.
  3. Press or finely chop garlic and let sit for at least 5 minutes.
  4. Add tofu and sliced carrots to steamer and steam for 2 minutes.
  5. Add broccoli and steam for 5 more minutes.
  6. Toss with rest of ingredients.

Optional: To mellow the flavor of garlic, add garlic to steamer for the last 2 minutes of steaming. Serves 2

Nutritional Profile

Asian-Flavored Broccoli with Tofu
1.00 serving
(445.28 grams)
Calories: 370


 vitamin K526%

 vitamin C292%

 vitamin A122%







Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Asian-Flavored Broccoli with Tofu is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Asian-Flavored Broccoli with Tofu
1.00 serving
445.28 grams
Calories: 370

World's Healthiest
Foods Rating
vitamin K473.00 mcg52625.6excellent
vitamin C218.66 mg29214.2excellent
vitamin A1094.02 mcg RAE1225.9excellent
manganese1.36 mg592.9very good
calcium532.64 mg532.6very good
folate191.04 mcg482.3good
iron8.35 mg462.3good
phosphorus287.97 mg412.0good
copper0.37 mg412.0good
protein17.81 g361.7good
fiber9.06 g321.6good
vitamin B60.55 mg321.6good
molybdenum14.39 mcg321.6good
selenium17.43 mcg321.5good
pantothenic acid1.49 mg301.4good
vitamin B20.37 mg281.4good
vitamin E4.20 mg (ATE)281.4good
omega-3 fats0.66 g281.3good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Asian-Flavored Broccoli with Tofu

We're in the
World's Top 10!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up in the Top 10 websites on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2021 The George Mateljan Foundation, All Rights Reserved