Sheet-Pan Tofu, Broccoli and Edamame Bowls

Sheet-Pan Tofu, Broccoli and Edamame Bowls – Nutrition is one of several lifestyle factors that can support long‑term breast health. This recipe highlights whole soy foods, colorful vegetables, and fiber – foods that fit within a balanced, plant‑forward eating pattern. It also provides an opportunity to address a common misconception: whole soy foods, such as tofu, edamame, and soy milk, do not increase breast cancer risk and can be enjoyed as part of a healthy diet.

Combined with cruciferous vegetables, these ingredients create a delicious, nutrient‑dense meal that’s easy enough for any night of the week. As you listen to this month’s podcast on breast health, we hope you’ll enjoy this simple recipe that puts evidence‑based nutrition into practice.

Sheet-Pan Tofu, Broccoli & Edamame Bowls Recipe

• Prep Time: 20 minutes (plus 15–30 minutes to press tofu)
• Cook Time: 30 minutes
• Serves: 4

Ingredients

For the tofu and vegetables:

• 1 (14-ounce) package extra-firm tofu
• 2 teaspoons cornstarch
• 2 tablespoons avocado oil
• 2 tablespoons low-sodium tamari (or low-sodium soy sauce)
• 1 tablespoon rice vinegar
• 2 cloves garlic, minced
• 1 tablespoon fresh grated ginger
• Juice of 1 lime
• 3 cups broccoli florets
• 1 red bell pepper, sliced
• 1 cup shelled edamame (fresh or frozen, thawed)

For serving:

• 2 cups cooked brown rice or quinoa
• 2 cups shredded red cabbage
• 2 tablespoons sesame seeds
• Sliced green onions (optional)
• Fresh cilantro (optional)
• Lime wedges

Instructions

1. Preheat the oven to 425°F and line a large baking sheet with parchment paper.
2. Drain and press the tofu by wrapping it in paper towels or a clean kitchen towel. Place a heavy skillet, pan, or several cookbooks on top and let it sit for 15-30 minutes to remove excess moisture.
3. In a large bowl, whisk together the avocado oil, tamari, rice vinegar, garlic, ginger, and lime juice.
4. Cut the tofu into 1-inch cubes and gently toss with the marinade until evenly coated. Sprinkle the cornstarch over the tofu and toss again until evenly coated. Add the broccoli and bell pepper, then toss to coat.
5. Spread the tofu and vegetables in a single layer on the prepared baking sheet.
6. Roast for 30 minutes, stirring halfway through, until the tofu is lightly crisp and the vegetables are tender.
7. Warm the edamame during the last few minutes of cooking.
8. Divide the brown rice or quinoa among four bowls. Top with the roasted tofu and vegetables, edamame, shredded red cabbage, sesame seeds, and, if desired, green onions, cilantro, and a squeeze of fresh lime.

Meg’s Tips

• Extra-firm tofu works best for roasting.
• Pressing the tofu helps remove moisture so it develops a crisp exterior.
• Cornstarch creates a light, crispy coating without frying.
• Don’t overcrowd the pan. Spread everything in a single layer so the vegetables roast instead of steam.
• Leftovers keep well in the refrigerator for up to 4 days, making this a great meal-prep lunch.

Learn more about the safety and benefits of soy foods from the American Cancer Society.

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