Baked Tofu Casserole

This Baked Tofu Casserole combines the delicate flavors of Japanese cuisine with a hearty and satisfying texture, making it a perfect comfort dish. It features marinated tofu, seasonal vegetables, and a savory sauce, baked to perfection.

Ingredients

• Firm tofu - 300 grams
• Soy sauce - 2 tablespoons
• Mirin - 1 tablespoon
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Carrot - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Bell pepper - 1 medium, diced
• Green onions - 2, chopped
• Panko breadcrumbs - 50 grams
• Dried seaweed (nori) - 1 sheet, cut into strips
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat the oven to 180°C (350°F).
2. Press the tofu for 15 minutes to remove excess moisture, then cut it into cubes.
3. In a bowl, mix soy sauce, mirin, sesame oil, minced garlic, and grated ginger to create a marinade.
4. Add the cubed tofu to the marinade, ensuring all pieces are coated, and let it sit for at least 10 minutes.
5. In a baking dish, combine the marinated tofu, sliced carrot, zucchini, bell pepper, and chopped green onions.
6. Sprinkle panko breadcrumbs evenly over the top of the casserole.
7. Season with salt and black pepper to taste.
8. Bake in the preheated oven for 25-30 minutes, or until the vegetables are tender and the top is golden brown.
9. Remove from the oven and garnish with nori strips before serving.

Nutrition

• Calories: 360
• Protein: 25 g
• Carbs: 30 g
• Fiber: 5 g
• Sugar: 4 g
• Sodium: 680 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.4 L

Health Benefits

• Rich in plant-based protein from tofu, supporting muscle health.
• Includes a variety of vegetables, providing essential vitamins and antioxidants.

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