Crispy Baked Tofu and Vegetable Bowl

This Crispy Baked Tofu and Vegetable Bowl is a delightful blend of textures and flavors, featuring golden-brown tofu paired with vibrant seasonal vegetables. It's a wholesome meal that’s both satisfying and nourishing, perfect for a healthy dinner option.

Ingredients

• Firm tofu - 300 grams
• Olive oil - 2 tablespoons
• Cornstarch - 2 tablespoons
• Garlic powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Broccoli florets - 100 grams
• Bell pepper (any color) - 100 grams, sliced
• Carrot - 1 medium, julienned
• Zucchini - 1 medium, sliced
• Soy sauce - 2 tablespoons
• Sesame seeds - 1 tablespoon
• Fresh cilantro - for garnish

Steps

1. Preheat the oven to 200°C (400°F).
2. Press the tofu for 15 minutes to remove excess moisture, then cut it into 1-inch cubes.
3. In a bowl, toss the tofu cubes with olive oil, cornstarch, garlic powder, paprika, salt, and black pepper until evenly coated.
4. Spread the tofu cubes on a baking sheet lined with parchment paper and bake for 25-30 minutes, flipping halfway, until golden and crispy.
5. While the tofu is baking, prepare the vegetables. In a large bowl, combine broccoli, bell pepper, carrot, and zucchini.
6. Drizzle the vegetables with a tablespoon of olive oil and a pinch of salt and pepper, then toss to coat.
7. In the last 15 minutes of baking, add the mixed vegetables to the baking sheet alongside the tofu.
8. Once everything is cooked, remove from the oven and drizzle with soy sauce, then sprinkle with sesame seeds.
9. Serve the crispy tofu and vegetables in bowls, garnished with fresh cilantro.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 30 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• High in fiber and nutrients from vegetables, promoting digestive health.

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