Baked Tofu with Vegetables

Baked Tofu with Vegetables is a wholesome Japanese dish that combines the nutty flavors of baked tofu with a colorful medley of seasonal vegetables. This healthy and satisfying meal is perfect for any time of the year, offering a delightful balance of textures and flavors.

Ingredients

• Firm tofu - 200 grams
• Bell pepper (red or yellow) - 1 medium, sliced
• Zucchini - 1 medium, sliced
• Carrot - 1 medium, julienned
• Broccoli florets - 100 grams
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, chopped
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

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 cubes.
3. In a large mixing bowl, combine the sliced bell pepper, zucchini, carrot, broccoli, garlic, and ginger.
4. Add the soy sauce, sesame oil, salt, and black pepper to the vegetables and toss until evenly coated.
5. On a baking sheet, spread the vegetable mixture in a single layer, and place the tofu cubes on top.
6. Sprinkle sesame seeds over the dish and bake in the preheated oven for 25-30 minutes, or until the vegetables are tender and the tofu is golden brown.
7. Remove from the oven, garnish with chopped green onions, and serve hot.

Nutrition

• Calories: 300
• Protein: 20 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu.
• High in vitamins and minerals from a variety of vegetables.

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