Broiled tofu with hot mango sauce is sweet, hot, and caramelized at the edges — chewy glazed tofu over quickly wilted mustard greens, with a mango chutney glaze that bubbles under the broiler. It's thirty minutes, mostly hands-off, and it wakes up a boring week.
Craving a meal that’s bursting with flavor but ready in a flash? Look no further! This Broiled Tofu with Hot Mango Sauce is a vibrant dance of sweet, spicy, and savory notes, all perfectly balanced by the earthy bitterness of tender mustard greens. We’re talking crispy, glazed tofu triangles served over a lush bed of greens, creating a dish that’s as beautiful as it is delicious. Best of all, this stunning vegan and gluten-free meal comes together in under 30 minutes, making it your new weeknight hero. Get ready to transform simple ingredients into a spectacular feast!
Ingredients
• 2 Tbsp / 30 ml canola oil
• 1 small onion, quartered and thinly sliced, about ½ cup / 75g (2.65 oz)
• 1 small red bell pepper, coarsely chopped, about ½ cup / 75g (2.65 oz)
• ¾ cup / 180g (6.3 oz) hot mango chutney
• 1 medium tomato, coarsely chopped, about ¾ cup / 135g (4.8 oz)
• 2 16-oz / 454g (16 oz) packages extra-firm tofu, drained and patted very dry
• 2 12-oz / 340g (12 oz) bunches mustard greens, thick stems removed
• Salt and freshly ground black pepper, to taste
Instructions
1. Make the Hot Mango Sauce: In a medium saucepan, heat the canola oil over medium heat. Add the sliced onion and chopped bell pepper. Cover and cook for 10 to 15 minutes, stirring occasionally, until the vegetables are soft and fragrant. Stir in the hot mango chutney and chopped tomato. Cover again and let it simmer for 5 more minutes to meld the flavors. Keep the sauce warm.
2. Prepare and Broil the Tofu: While the sauce simmers, preheat your oven’s broiler and place an oven rack in the highest position. Lightly coat a baking sheet with nonstick cooking spray. Cut each block of tofu in half crosswise, creating two thinner slabs. Then, cut each slab into 4 triangles. Generously brush both sides of each tofu triangle with the warm mango sauce—it’s okay if some bits of onion and pepper cling to the tofu! Arrange the triangles on your prepared baking sheet and season with salt and pepper, if desired. Broil for 4 to 5 minutes.
3. Flip and Finish Broiling: Carefully flip the triangles, brush with more mango sauce, and broil for another 4 to 5 minutes, or until the edges are browned and delightfully crispy.
4. Steam the Greens: As the tofu broils, bring 1 cup (240 ml) of water to a boil in a large pot with a lid. Add the mustard greens, cover, and steam for 5 to 7 minutes. Use tongs to turn the greens occasionally, ensuring they cook evenly until crisp-tender.
5. Serve and Enjoy: To assemble, create a bed of the steamed mustard greens on each serving plate. Top with 2 crispy tofu triangles and drizzle generously with about ¼ cup of the remaining hot mango sauce. Serve immediately!
Nutritional Information
• Nutrition Information
• Per serving
• Calories: 246
• Protein: 14 g
• Total Fat: 10 g
• Saturated Fat: 1 g
• Carbohydrates: 29 g
• Cholesterol: 0 mg
• Sodium: 490 mg
• Fiber: 5 g
• Sugar: 22 g
Pro Tips
• For the crispiest results, press your tofu for at least 30 minutes before starting. This removes excess water and allows it to brown beautifully under the broiler.
• Don’t have mustard greens? This dish is fantastic with other robust greens like collard greens, broccoli raab, Chinese broccoli, or even hearty kale. Adjust steaming time as needed.
• Control the heat by choosing a mild, medium, or hot mango chutney. For an extra kick, add a pinch of red pepper flakes or a dash of sriracha to the sauce.
• The mango sauce can be made up to 3 days in advance and stored in the refrigerator. Simply reheat it gently before using to save time on a busy night.
FAQ
Q: Do I really need to press the tofu for this recipe
A: Yes, pressing the tofu is a crucial step for achieving the best texture. Removing excess water allows the tofu to get wonderfully crispy and browned under the broiler instead of steaming. It also helps it absorb more of the flavorful mango sauce. A 30-minute press will make a significant difference.
Q: Is this broiled tofu dish a good source of plant-based protein
A: Absolutely. This recipe is an excellent source of plant-based protein, with each serving providing 14 grams. (0.49 oz / 13.9 g) The extra-firm tofu is the primary protein source, making this a satisfying and nutritionally balanced meal for any vegetarian or vegan diet.
Q: What can I substitute for mustard greens
A: If you don’t have mustard greens, you can easily substitute them with other robust greens. Hearty kale, collard greens, broccoli raab, or Chinese broccoli are all fantastic options that pair well with the sweet and spicy flavors. Simply adjust the steaming time as needed until they are crisp-tender.
Q: How can I make this recipe ahead of time for meal prep
A: This recipe is great for meal prep. You can make the hot mango sauce up to 3 days in advance and store it in an airtight container in the refrigerator. You can also press and slice the tofu ahead of time. When you’re ready to eat, simply broil the tofu and steam the greens for a meal in under 15 minutes.
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Broiled Tofu with Hot Mango Sauce
Ingredients
Method
- Make the Hot Mango Sauce: In a medium saucepan, heat the canola oil over medium heat.
- Add the sliced onion and chopped bell pepper.
- Cover and cook for 10 to 15 minutes, stirring occasionally, until the vegetables are soft and fragrant.
- Stir in the hot mango chutney and chopped tomato.
- Cover again and let it simmer for 5 more minutes to meld the flavors.
- Keep the sauce warm.
- Prepare and Broil the Tofu: While the sauce simmers, preheat your oven's broiler and place an oven rack in the highest position. Lightly coat a baking sheet with nonstick cooking spray.
- Cut each block of tofu in half crosswise, creating two thinner slabs.
- Then, cut each slab into 4 triangles. Generously brush both sides of each tofu triangle with the warm mango sauce—it's okay if some bits of onion and pepper cling to the tofu!
- Arrange the triangles on your prepared baking sheet and season with salt and pepper, if desired. Broil for 4 to 5 minutes.
- Flip and Finish Broiling: Carefully flip the triangles, brush with more mango sauce, and broil for another 4 to 5 minutes, or until the edges are browned and delightfully crispy.
- Steam the Greens: As the tofu broils, bring 1 cup (240 ml) of water to a boil in a large pot with a lid.
- Add the mustard greens, cover, and steam for 5 to 7 minutes. Use tongs to turn the greens occasionally, ensuring they cook evenly until crisp-tender.
- Serve and Enjoy: To assemble, create a bed of the steamed mustard greens on each serving plate.
- Top with 2 crispy tofu triangles and drizzle generously with about ¼ cup of the remaining hot mango sauce.
- Serve immediately!
- Don't have mustard greens? This dish is fantastic with other robust greens like collard greens, broccoli raab, Chinese broccoli, or even hearty kale.
- Adjust steaming time as needed.
