Yaki Zukuri

Yaki Zukuri is a delightful vegetarian Japanese baked dish featuring a medley of seasonal vegetables, marinated tofu, and a savory miso glaze. This wholesome dish is baked to perfection, bringing out the natural flavors while offering a satisfying and comforting meal.

Ingredients

• Firm tofu - 200 grams
• Zucchini - 1 medium, sliced
• Red bell pepper - 1 medium, sliced
• Carrot - 1 medium, julienned
• Mushrooms - 100 grams, sliced
• Green onion - 2, chopped
• Miso paste - 2 tablespoons
• Soy sauce - 1 tablespoon
• Sesame oil - 1 tablespoon
• Honey or maple syrup - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Olive oil - 1 tablespoon
• Black sesame seeds - for garnish
• Salt - to taste
• Pepper - to taste

Steps

1. Preheat the oven to 200°C (400°F).
2. Press the tofu to remove excess moisture, then cut it into bite-sized cubes.
3. In a bowl, whisk together the miso paste, soy sauce, sesame oil, honey or maple syrup, garlic, and ginger to create the marinade.
4. Add the cubed tofu to the marinade and let it sit for at least 15 minutes.
5. In a large mixing bowl, combine the sliced zucchini, red bell pepper, julienned carrot, and sliced mushrooms. Drizzle with olive oil, season with salt and pepper, and toss to coat.
6. Place the marinated tofu on top of the mixed vegetables on a baking sheet lined with parchment paper.
7. Bake in the preheated oven for 25-30 minutes, or until the vegetables are tender and the tofu is golden brown, stirring halfway through.
8. Remove from the oven, sprinkle with chopped green onion and black sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 30 g
• Fiber: 6 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 18 g
• Saturated Fat: 2 g
• Unsaturated Fat: 16 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from tofu, aiding muscle repair and growth.
• High in fiber from vegetables, promoting digestive health.

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