Baked Tofu and Veggies

Baked Tofu and Veggies is a delightful vegetarian dish that combines the savory flavors of marinated tofu with a colorful medley of seasonal vegetables. This easy-to-make dish is perfect for a healthy weeknight dinner, offering both nutrition and taste in every bite.

Ingredients

• Firm tofu - 300 grams
• Bell pepper (red or yellow) - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Carrot - 1 medium, sliced
• Broccoli florets - 100 grams
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Honey or maple syrup - 1 teaspoon
• Salt - to taste
• Black pepper - to taste
• Sesame seeds - 1 tablespoon (for garnish)
• Green onions - 2, chopped (for garnish)

Steps

1. Preheat the oven to 200°C (400°F).
2. Press the firm tofu to remove excess water, then cut it into cubes.
3. In a mixing bowl, combine soy sauce, sesame oil, minced garlic, grated ginger, honey (or maple syrup), salt, and black pepper.
4. Add the tofu cubes to the bowl and gently toss until evenly coated. Let it marinate for about 10 minutes.
5. Line a baking sheet with parchment paper and arrange the marinated tofu cubes in a single layer.
6. In another bowl, combine the sliced bell pepper, zucchini, carrot, and broccoli florets. Drizzle with a little sesame oil, and season with salt and pepper, tossing to coat.
7. Spread the mixed vegetables around the tofu on the baking sheet.
8. Bake in the preheated oven for 25 minutes, flipping the tofu and vegetables halfway through for even cooking.
9. Once done, remove from the oven and let it cool for a couple of minutes.
10. Serve warm, garnished with sesame seeds and chopped green onions.

Nutrition

• Calories: 300
• Protein: 20 g
• Carbs: 25 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in protein and essential amino acids from tofu.
• High in vitamins and antioxidants from the variety of vegetables.

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