Baked Tofu with Vegetables

Baked Tofu with Vegetables is a wholesome and flavorful dish that combines the nutty texture of tofu with vibrant seasonal vegetables, all seasoned with a savory soy sauce glaze. This healthy meal is perfect for a light dinner, packed with nutrients and plant-based protein.

Ingredients

• Firm tofu - 300 grams
• Broccoli florets - 150 grams
• Bell pepper (red or yellow) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Snow peas - 100 grams
• Soy sauce - 3 tablespoons
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Sesame seeds - 1 tablespoon
• Black pepper - to taste
• Green onions - 2, chopped for garnish

Steps

1. Preheat your oven to 200°C (390°F).
2. Press the tofu for about 15 minutes to remove excess moisture, then cut it into 1-inch cubes.
3. In a large mixing bowl, combine soy sauce, olive oil, minced garlic, grated ginger, and black pepper to create a marinade.
4. Add the cubed tofu to the marinade and gently toss until well coated. Let it marinate for 10 minutes.
5. On a baking sheet lined with parchment paper, spread out the marinated tofu cubes and surround them with the broccoli, bell pepper, carrot, and snow peas.
6. Drizzle any remaining marinade over the vegetables, sprinkle sesame seeds on top, and ensure everything is evenly distributed.
7. Bake in the preheated oven for 25-30 minutes, or until the tofu is golden brown and the vegetables are tender.
8. Remove from the oven and garnish with chopped green onions before serving.

Nutrition

• Calories: 320
• Protein: 20 g
• Carbs: 26 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• High in plant-based protein, making it ideal for muscle maintenance and repair.
• Rich in vitamins and minerals from the assortment of vegetables, supporting overall health.

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