Hey there, weight loss warriors! Are you looking for a meal that’s easy to prepare, delicious, and packed with nutrients? Look no further than our One-Pan Roasted Vegetables with Tofu! This dish is perfect for anyone seeking a healthy tofu meal that’s quick to prepare and full of flavor. Whether you’re a busy professional, a parent on-the-go, or just someone who loves simple roasted vegetable dishes, this recipe will become a staple in your kitchen.
To eat is a necessity, but to eat intelligently is an art.
– François de La Rochefoucauld
Quick and Easy One-Pan Meal
One-pan roasted vegetables with tofu is a delicious, healthy, and easy-to-make meal perfect for busy weeknights. Packed with nutrient-dense veggies and protein-rich tofu. It’s a wholesome meal that will keep you satisfied and on track with your health and weight loss goals. One-pan tofu meals are incredibly convenient, requiring minimal cleanup while offering maximum taste.
Fascinating Food Fact!
Did you know? Tofu has been nicknamed the “chameleon of the kitchen” because it can absorb the flavors of whatever it’s cooked with, whether savory dishes to desserts?
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Tell us your favorite tofu dish! Share your tips or tell us a surprising food fact you know!
Simple– Versatile– Delicious
The beauty of this recipe lies in its simplicity and versatility. You can mix and match your favorite vegetables, making it a great way to use up what you have in the fridge. Plus, it’s a fantastic option for those following a vegetarian or vegan diet, as it’s a high-protein vegetable recipe that’s both satisfying and nutritious.
The Wonders of Tofu
Tofu, known for its versatility, soaks up the flavors of the marinade beautifully, while the roasted vegetables become sweet and caramelized. This one-pan vegan meal is not only gluten-free but also low in calories, making it a guilt-free dinner option. Whether you’re new to plant-based eating or a seasoned pro, this dish will impress with its robust flavors and ease of preparation. Now, without further ado, let’s get cooking!
Featured Recipe:
One-Pan Roasted Vegetables with Tofu
Ingredients
Ingredients
Roasted Vegetables
- 1 cup cherry tomatoes firm , halved
- 2 cups broccoli florets
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 cup zucchini, sliced
- 1 red onion, cut in wedges
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 1/2 teaspoon pepper
Tofu
- 1 block (14 oz) tofu, drained, cubed and pressed
- 2 tablespoons soy sauce, (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1 tablespoon pure maple syrup
- 1 teaspoon sriracha, (optional for heat)
Instructions
Instructions
- 1
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easier cleanup if desired.
Prepare Tofu
- 1
Cut the pressed tofu into 1-inch cubes.
- 2
In a mixing bowl, combine soy sauce, sesame oil, maple syrup, and sriracha (if using). Add the tofu cubes and gently toss to coat. Let it marinate while you prepare the vegetables.
Prepare Vegetables
- 1
In a large mixing bowl, combine the bell peppers, zucchini, red onion, cherry tomatoes, and broccoli florets.
- 2
Drizzle with olive oil and sprinkle with garlic powder, dried oregano, dried thyme, salt, balsamic vinegar, and black pepper. Toss to coat evenly.
Assemble and Roast
- 1
Spread the vegetables evenly on the baking sheet.
- 2
Arrange the marinated tofu cubes on top of the vegetables.
- 3
Roast in the preheated oven for 25-30 minutes, or until the vegetables are tender and slightly caramelized, and the tofu is golden and crispy around the edges. Stir halfway through to ensure even cooking.
Serve
- 1
Remove from the oven and let cool slightly.
- 2
Serve the roasted vegetables and tofu warm, either as a standalone dish or over a bed of quinoa, rice, or your favorite grain.
Equipment
Equipment
- Baking sheet
- Parchment paper (optional)
- Mixing bowls
- Measuring spoons
- Knife
- Cutting board
Notes
Notes
Difficulty Level: Easy
Total Servings: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Bonus Tip
* Feel free to swap out vegetables based on your preferences or what’s in season.
* For extra flavor, sprinkle with fresh herbs like parsley or cilantro before serving.
Nutrition
Nutrition
| Calories | 240kcal |
| Carbohydrates | 20g |
| Fiber | 5g |
| Protein | 12g |
| Sodium | 650mg |
| Sugar | 6g |
Key Takeaways: Quick Tofu Dinner Recipes
There you have it, weight loss warriors. We hope you enjoy making and eating this One-Pan Roasted Vegetables with Tofu as much as we do. Remember, healthy eating doesn’t have to be complicated or boring.
Include easy, delicious meals like this in your diet. It can help you maintain a healthy weight, boost your energy levels, and improve your overall well-being. So next time you’re in need of a quick and easy tofu recipe, give this one a try. Your taste buds and your body will thank you!
Stay tuned for more practical tips, and delicious waistline-friendly recipes to support your natural weight loss journey! These meals are high in nutrition, bursting with flavor, and just plain FUN to eat! You can simplify healthy eating even more with our FREE 5-Day Meal Plan – perfect for busy schedules! Subscribe Below & Unlock 5 days of delicious, healthy meals! (Limited time offer)