asian_fusionEasyveganvegetariandairy freenut free
Sheet Pan Tofu Vegetables
POPULARITY
0.0/5
TASTE SCORE
8/10
Tofu, broccoli, sweet potato roasted together with soy-garlic glaze.
SERVINGS
1
INGREDIENTS
For 1 serving
NUTRITION · PER SERVING
438
438
CALORIES · 1 PLATE
Protein28g · 26%
Carbs39g · 36%
Fat23g · 47%
Fiber12g
Sodium979mg
Potassium954mg
Phosphorus410mg
INSTRUCTIONS
3 steps. 25 minutes total.
3 STEPS
- 1
Step 1
- a.Press the tofu to remove excess moisture and cut into 1-inch cubes.
- b.Dice the sweet potato into small cubes and cut broccoli into bite-sized florets.
- c.Whisk together olive oil, low-sodium soy sauce, minced garlic, grated ginger, smoked paprika, and salt.
- d.Toss the tofu and vegetables in the marinade until thoroughly and evenly coated.
- 2
Step 2
TIPUse a large enough pan so the vegetables aren't crowded, which allows them to roast and crisp rather than steam. - 3
Step 3
PRO TIPS
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Press the tofu for at least 15-20 minutes before cubing to ensure it gets a firm, crispy exterior.
- 2Cut the sweet potato into smaller cubes than the broccoli florets so they finish cooking at the same time.
- 3Line your sheet pan with parchment paper for easy cleanup and to prevent the soy glaze from burning on the pan.
- 4For extra crispiness, toss the tofu cubes in a teaspoon of cornstarch before adding the liquid marinade.
RECIPE VARIATIONS
Adapt it for your goals.
HEALTH BENEFITS
Why this is on our healthy list.
protein
High Quality Plant Protein
Firm tofu provides all essential amino acids for muscle maintenance.
fiber
Rich in Dietary Fiber
Broccoli and sweet potatoes support digestive health and blood sugar stability.
immunity
Immune System Support
Fresh ginger and garlic provide antioxidants that help strengthen immunity.
heart
Heart Healthy Fats
Extra virgin olive oil provides monounsaturated fats beneficial for cholesterol.
QUESTIONS?
Frequently asked questions
Yes, this dish is a nutrient-dense option providing plant-based protein, complex carbohydrates, and high fiber with minimal saturated fat.
PAIRS WELL WITH