Yaki Zukushi

Yaki Zukushi is a delightful vegetarian baked dish that showcases a medley of seasonal vegetables and tofu, delicately seasoned and baked to perfection. This dish offers a warm, comforting meal that is both nutritious and satisfying.

Ingredients

• Zucchini - 100 grams
• Eggplant - 100 grams
• Bell pepper - 100 grams
• Button mushrooms - 100 grams
• Firm tofu - 150 grams
• Soy sauce - 2 tablespoons
• Mirin - 1 tablespoon
• Sesame oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, chopped
• Panko breadcrumbs - 50 grams
• Nori sheets - 2, cut into strips
• Salt - to taste
• Black pepper - to taste

Steps

1. Preheat the oven to 180°C (350°F).
2. Prepare the vegetables by slicing the zucchini, eggplant, and bell pepper into thin strips, and slice the button mushrooms.
3. Crumble the firm tofu into a bowl and mix in the soy sauce, mirin, sesame oil, minced garlic, grated ginger, salt, and black pepper.
4. In a large mixing bowl, combine the sliced vegetables and the tofu mixture, ensuring everything is well coated.
5. Transfer the mixture to a baking dish and spread it evenly.
6. Sprinkle panko breadcrumbs over the top of the vegetable and tofu mixture for added crunch.
7. Arrange the nori strips on top of the breadcrumbs.
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, garnish with chopped green onions, and let cool slightly before serving.

Nutrition

• Calories: 380
• Protein: 20 g
• Carbs: 35 g
• Fiber: 6 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 20 g
• Saturated Fat: 2 g
• Unsaturated Fat: 15 g
• Water: 0.4 L

Health Benefits

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

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