Anti Inflammatory Garlic-Dill Yogurt Buckwheat Pilaf with Tofu & Broccoli
Earthy, satisfying, and genuinely good-looking in the bowl, this pilaf brings together roasted tofu, charred broccoli, and nutty buckwheat groats in a way that feels like real comfort food rather than a wellness obligation. Buckwheat is a standout grain for reducing dietary inflammation — it's naturally gluten-free and packed with antioxidants — and toasting the groats in olive oil before simmering them in vegetable broth deepens their flavor considerably. The tofu gets tossed with turmeric and smoked paprika before hitting a 425°F oven, which means you're getting both golden, crispy edges and the anti-inflammatory benefits of turmeric in a single step. Broccoli roasts on the same sheet pan, picking up lightly charred tips that make it far more interesting than steamed. The garlic-dill yogurt sauce — bright with fresh lemon juice and fragrant with chopped dill — ties everything together and adds a cool, creamy contrast to the warm, roasted components. Whole-milk yogurt brings healthy fats and probiotics to the table, rounding out a meal that's built almost entirely from ingredients known to support a low-inflammation lifestyle. Serves four, and it's the kind of bowl that actually keeps you full.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
For the tofu
- 1 block (14 oz) extra-firm tofu, pressed and cut into ¾-inch cubes
- 2 tbsp olive oil
- ½ tsp ground turmeric
- ½ tsp smoked paprika
- ¼ tsp salt
For the broccoli
- 4 cups broccoli florets (about 1 medium head), cut into bite-sized pieces
- 1 tbsp olive oil
- ¼ tsp salt
For the pilaf
- 1 ½ cups raw buckwheat groats
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 2 ¾ cups low-sodium vegetable broth
- ½ tsp salt
- ¼ tsp black pepper
For the garlic-dill yogurt sauce
- ¾ cup plain whole-milk yogurt
- 1 clove garlic, finely grated or minced
- 3 tbsp fresh dill, finely chopped
- 1 tbsp fresh lemon juice
- ¼ tsp salt
- ¼ tsp black pepper
For serving
- 2 tbsp fresh dill sprigs (optional)
- lemon wedges (optional)
Instructions
- 1
Preheat the oven to 425°F (220°C). Press the tofu firmly between two layers of paper towels or a clean kitchen towel for at least 5 minutes, then cut into ¾-inch cubes. In a large bowl, toss the tofu cubes with 2 tbsp olive oil, turmeric, smoked paprika, and ¼ tsp salt until evenly coated.
- 2
Spread the seasoned tofu in a single layer on one half of a rimmed baking sheet. On the other half, toss the broccoli florets with 1 tbsp olive oil and ¼ tsp salt, then spread them in a single layer. Roast for 25–30 minutes, flipping the tofu and tossing the broccoli once halfway through, until the tofu is golden and firm at the edges and the broccoli is tender with lightly charred tips.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!