Baked Tofu

Baked Tofu is a delightful dish that combines the nutty flavors of marinated tofu with an array of vibrant vegetables, all roasted to perfection. This healthy American baked dish offers a satisfying texture and is perfect for a quick weeknight dinner.

Ingredients

• Firm tofu - 300 grams
• Soy sauce - 2 tablespoons
• Olive oil - 1 tablespoon
• Garlic powder - 1 teaspoon
• Paprika - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Broccoli florets - 150 grams
• Bell pepper (any color) - 1 medium, sliced
• Carrot - 1 medium, sliced
• Red onion - 1 small, sliced
• Sesame seeds - 1 tablespoon
• Fresh parsley - for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. Press the tofu for about 15 minutes to remove excess moisture, then cut it into 1-inch cubes.
3. In a mixing bowl, combine soy sauce, olive oil, garlic powder, paprika, and black pepper. Add the tofu cubes and toss to coat evenly.
4. On a baking sheet, spread the marinated tofu cubes and the sliced vegetables (broccoli, bell pepper, carrot, and red onion) in a single layer.
5. Roast in the preheated oven for 25-30 minutes, flipping halfway through, until the tofu is golden brown and the vegetables are tender.
6. Remove from the oven, sprinkle with sesame seeds, and garnish with fresh parsley before serving.

Nutrition

• Calories: 250
• Protein: 18 g
• Carbs: 20 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein, which supports muscle health.
• High in fiber, promoting digestive health and satiety.

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