August 31, 2012

Tofu, Broccoli & Pineapple Rice Bowl with Pineapple-Peanut Sauce

Happy long weekend! I can't believe it's already the last weekend of August, which to me pretty much equals the end of summer, since school starts back up next week. As a grad student, I don't really get to experience the whole "back to school" process anymore, since my program runs all year long, but I still get caught up in the excitement of all the students returning to campus and the feeling of a fresh new start!

But until Fall officially begins, I'm going to enjoy every last drop of summer that I can!  That means spending as much time outside in the sun as I can, and eating up the rest of summer produce.

It also means that I'm still focusing on tropical fruits like pineapple.  There was an amazing sale on pineapples at the market last weekend, so I bought one without any specific plans for it.  After eating some with my yogurt for breakfast, I came up with this tasty dinner recipe.

I love pairing pineapple with broccoli, and I had been wanting to make my own rice bowl after seeing this recipe on Babble. I thought that a spicy peanut sauce would go perfectly with my broccoli, pineapple and tofu combination, and then I remembered that I had bookmarked a recipe for a pineapple-peanut sauce, which sounded even more appropriate!

I kept the dish as simple as possible - all you need to do is blend up the sauce, prepare a serving of rice, and  cook the tofu and vegetables.  Then everything gets mixed together in a bowl, which you can add as much sauce as you like to - I always prefer having extra sauce on my dish, so I used the full amount!

This was an easy single-serving meal complete with fruit, veggies, protein, and carbs. I thought all of the components went so well together, and I especially loved the chewy tofu and the sweet-and-spicy sauce that had a hint of peanutty flavour!

I'm looking forward to more delicious summer meals enjoyed outside with my family this weekend. Hope you all enjoy the long weekend too!

Tofu, Broccoli & Pineapple Rice Bowl with Pineapple Peanut Sauce

~100 grams firm tofu
1/4 cup dry brown rice
1/2 tsp vegetable oil
1 cup diced broccoli
1/2 cup diced fresh pineapple
2 tbsp water
1 tbsp cashews (toasted in a dry skillet if desired)
1-2 tbsp chopped fresh cilantro

Pineapple Peanut Sauce
Adapted from Robin Robertson
1/4 cup chopped fresh pineapple
2 tbsp peanut butter
2 tbsp unsweetened almond milk
1/2 tsp sriracha
1/2 tsp rice vinegar
1/2 tsp minced garlic
1/2 tsp minced fresh ginger
pinch of salt

Prepare the sauce by adding all ingredients to a blender and pureeing until smooth. 

Lay tofu between layers of paper towels and press under a heavy book for 15-30 minutes. When done, slice into cubes.

Cook the rice according to package directions.  When it is done, transfer to a bowl.

Meanwhile, heat the oil in a large skillet over medium heat.  Add the tofu pieces and sauté, turning occasionally, for 7-8 minutes, until lightly browned.  Remove and set aside.

Keep the pan heated and add the broccoli, pineapple, and water to the pan.  Cover with a lid and let steam for about 2 minutes, shaking the pan a couple of times to toss the broccoli around.

Remove lid and reduce heat to low.  Add the tofu to the pan and pour about half of the sauce over everything. Stir to mix and let cook for 1-2 minutes, until heated through. 

Pour the contents of the pan over the rice.  Top with the cashews and garnish with cilantro.

Heat the remaining sauce for about 10 seconds in the microwave.  Serve sauce on the side and stir in extra to the bowl if desired (I used all of mine!)

Makes 1 serving. 


  1. i haven't purchased a pineapple this entire summer! i can't believe it! this meal looks so sweet and saucy, it's definitely inspired me!

    1. I love pineapple but it can be hard for me to eat up a whole one by myself before it goes bad, so I don't buy them very often! When I do, I like to use it in both sweet and savory recipes!

  2. I love broccoli and peanut sauce together, broccoli and pineapple together, pineapple and peanut sauce together, and cashews with anything, so I'd love this!

    1. I'm glad you're on the same page as me...except for the tofu, I'm sure you'd love this!

  3. I think I'm going to make that pineapple peanut sauce and pour it on everything I eat over the next week. Sounds delicious! YUM! :) Jesse just looked at your photo and said "you HAVE to make this". Definitely book marking it for the next week or so for dinner :)

    1. haha...yeah, I was wishing I had made a double batch of the sauce to get more use of it! I wasn't sure if I was going to post this meal because it seemed a bit simple, but now I'm glad that I did if it was able to inspire Jesse :)

  4. this just made me so hungry! I LOVE pineapple and broccoli together - one on my favorites is pineapple & broccoli pizza, this is my kind of meal!

    1. That's one of my favourite combinations for pizza too! It's so good with a peanut sauce as the base instead of tomato sauce

  5. For the sauce, do you mean pineapple juice? If not, just chop up the pineapple really finely?

    1. Nope, it's just like the recipe says - I just chopped up some fresh pineapple and put that into my blender with the other ingredients. You shouldn't have to chop it up very fine as long as you have a decent blender... I put medium sized pieces in and they blended up fine into a sauce. Hope that helps!

  6. This sounds delicious. Only problem is I don't have a pineapple.... maybe in a can somewhere... have to check. ;)

  7. I love any kind of peanut sauce, but pineapple peanut sauce sounds even better. :D This would be a great easy meal for a weeknight dinner!



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