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READY IN 17 mins

Broccoli Tofu Pitas

Read Reviews (15)

"A quick sandwich that I created one afternoon." — Natalie

Ingredients Edit and Save

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Types of Cooking Oil

Original recipe makes 2 sandwiches Change Servings

1 tablespoon vegetable oil
1 cup fresh broccoli florets
1 cup diced firm tofu

2 tablespoons thousand island dressing
1 pita bread

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Directions

In a skillet over medium high heat, heat the tablespoon of oil. Fry broccoli in hot oil for 5 minutes, then stir in the tofu. Cook until broccoli is slightly tender, about 3 to 4 more minutes. Remove from heat and toss with the salad dressing.
Cut pita bread in half and stuff each pocket with half of the mixture. Other types of dressing may be used in place of thousand island if desired.

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PREP 2 mins
COOK 15 mins
READY IN 17 mins

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Very Good! I also changed the recipe a bit as did some of the other reviewers. I added some minced garlic and onion to the broccoli. I used tofu that had been frozen, thawed, drained, and then crumbled (it ends up looking something like shredded chicken) because I prefer the texture of tofu prepared this way to that of plain tofu. I piled the brocolli and tofu mixture onto toasted wheat bread for an open face sandwhich. I will definately make this again!

—JOYA29

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Most Helpful Critical Review

Jun 28, 2007

This sandwich would probably be ALOT better if you chilled the broccoli and tofu first...but i put it right into the pita, and it ripped a hole in the bottom and the dressing got really watery and didnt have much flavor. I was pretty disappointed

—Kimberlee

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18 Ratings

Aug 06, 2003

This recipe was good, but didn't have zip. Along with the broccoli, I added diced onion, minced garlic and a squirt of hot sauce. It lengthens the prep time, but it zips!

—raggedydog

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Jun 17, 2003

i loved it - was so simple and easy but i spiced up my thousand island dressing with hot pepper sauce :)

—LILANDRA

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Jun 17, 2003

yummy!!!!! try different dressings!!!! easy summer dish... lite and delicious!!!!

—ROBBIE D

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Nov 22, 2010

This was surprisingly tasty. My husband who is very picky when it comes to tofu also liked this. I made sure the tofu was crumbled up rather then cubed. I wanted to keep it simple so just added a few spices to the broccoli while it was cooking like garlic and onion powder.

—Theresa

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Sep 03, 2006

I needed a quick vegetarian meal for my daughter. Unfortunately I didn't read the reviews for this. It was really quite bland as it was. I will definatly try this again with some of the suggested changes such as garlic and onion...maybe a little green or red pepper. I bet it would be great with flavoured tofu as well.

—Susanna

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Mar 22, 2005

Great mix, but quite dry. I had to add lots of extra dressing to moisten it up.

—Lin

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Nutrition

Calories
404 kcal
20%

Carbohydrates
28.4 g
9%

Cholesterol
5 mg
2%

Fat
24.3 g
37%

Fiber
4.7 g
19%

Protein
23.5 g
47%

Sodium
363 mg
15%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Broccoli Tofu Pitas

Serving Size: 1/2 of a recipe
Servings Per Recipe: 2
Amount Per Serving
Calories: 404
Calories from Fat: 219

% Daily Value *
Total Fat 24.3g 37 %
Saturated Fat 3.1g 16 %
Cholesterol 5mg 2 %
Sodium 363mg 15 %
** Potassium 469mg 13 %
Total Carbohydrates 28.4g 9 %
Dietary Fiber 4.7g 19 %
Protein 23.5g 47 %
** Sugars 3.7g
Vitamin A 10 %
Vitamin C 66 %
Calcium 112 %
Iron 40 %
** Thiamin 30 %
** Niacin 56 %
** Vitamin B6 13 %
** Magnesium 32 %
** Folate 39 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.