vegetables

Broccoli Tofu Pie

Broccoli Tofu Pie

INGREDIENTS:

700g broccoli 

90g butter (6 tbsp) 

3/4 cup onion

1 cup chicken broth

1 pkg (425g) medium-firm tofu, mashed 

1/4 cup sesame seeds

1/2 cup sunflower seeds

1 1/2 tbsp miso paste 

4 tbsp flour 

1/2 cup shredded cheddar cheese

1/2 cup wheat germ

DIRECTIONS:

  1. Steam your broccoli 

  2. While broccoli is steaming, melt the butter in a large pan and sauté the onion in the butter as it melts, until golden brown

  3. Remove the broccoli from heat once soft and set aside

  4. Toast sesame seeds in a small pot on low heat 

  5. Add miso to the onion until it begins to melt 

  6. Add flour to the miso and onion until it dissolves and thickens the mixture

  7. Add the chicken stock and let simmer

  8. Add mashed tofu, sunflower seeds, shredded cheese and toasted sesame seeds, decreasing the heat as you mix everything together

  9. Add all of the broccoli and gently fold it in and mix through 

  10. Remove from heat and add everything to a casserole dish 

  11. Sprinkle the wheat germ on top

  12. Bake at 350 for approximately 30 minutes

MACROS PER SERVING (Makes 6 servings):

19g Protein // 21g Carbohydrates // 27g Fat