Tofu Miso Bake

Tofu Miso Bake is a deliciously savory and satisfying low-carb Japanese dish that features marinated tofu baked to perfection. This dish combines the umami flavors of miso with fresh vegetables for a wholesome and nutritious meal.

Ingredients

• Firm tofu - 300 grams
• White miso paste - 3 tablespoons
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, sliced
• Red bell pepper - 1, diced
• Zucchini - 1 small, diced
• Broccoli florets - 100 grams
• Sesame seeds - 1 tablespoon, for garnish

Steps

1. Preheat the oven to 180°C (350°F).
2. Drain the tofu and press it between paper towels to remove excess moisture, then cut it into bite-sized cubes.
3. In a bowl, mix the miso paste, soy sauce, sesame oil, minced garlic, and grated ginger to create a marinade.
4. Add the tofu cubes to the marinade and gently toss to coat. Let it marinate for at least 15 minutes.
5. While the tofu is marinating, prepare the vegetables: dice the red bell pepper, zucchini, and cut the broccoli into small florets.
6. In a baking dish, combine the marinated tofu and the chopped vegetables; mix them gently to distribute evenly.
7. Bake in the preheated oven for 25-30 minutes, or until the tofu is slightly golden and the vegetables are tender.
8. Remove from the oven and sprinkle with sliced green onions and sesame seeds before serving.

Nutrition

• Calories: 280
• Protein: 20 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 950 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.2 L

Health Benefits

• High in protein from tofu, supporting muscle health.
• Rich in antioxidants and vitamins from fresh vegetables.

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