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Baked Tofu with Vegetables (Sheet Pan) Recipe
Baked Low carb vegan tofu with vegetables. Weeknight dinner meal idea with Asian flavors!
Prep Time
20 mins
Cook Time
20 mins
Tofu Pressing and Marination Time
30 mins
Total Time
1 hr 20 mins
Servings: 2 servings
Calories: 441 kcal
Course:
Main Course
Cuisine:
Asian
Ingredients
For the Tofu:
- 7 ounces tofu *see Notes
- ⅛ cup soy sauce
- 1 Tablespoon rice vinegar
- 1 Tablespoon olive oil
For the Vegetables:
- 11 ounces mixed vegetables *see Notes or post for ideas
- 2 Tablespoon olive oil
- ½ Teaspoon salt
- ¼ Teaspoon Black Pepper Ground
Instructions
- Prepare your tofu: drain and press tofu between two paper or clean towels to get rid of excess liquids. Cut tofu into uniform 1-inch cubes.
- Prepare marination by combining soy sauce, rice vinegar, and olive oil.
- Place tofu cubes into a large bowl with marination and toss so that tofu is covered by the marinade. Keep to marinade for at least 20 minutes or more and toss once in a while so that all cubes get to soak in some flavors.
- In the meanwhile prepare vegetables. Rinse, peel, cut wherever applicable. Your aim should be almost same sized/thick vegetable pieces.
- In a large bowl combine olive oil, salt, and black pepper.
- Toss vegetables in seasoned olive oil. All veggies should be well coated with oil.
- Preheat your oven to 350° Fahrenheit/ 180° Celsius.
- Place a baking sheet over a baking tray. Spread marinated tofu and vegetables over the sheet pan.
- Bake in the oven for 15 minutes first. Take out and turn the tofu cubes and vegetables.
- Roast for another 15 minutes or so or until cooked to desired color and crispness.
- Enjoy hot when tofu is still crisp.
Cup of Yum
Notes
- Fresh firm tofu or extra firm tofu is usualy preferred but I have made this dish with silken soft tofu too and it turned out great as well.
- Use mixed vegetables of oyur choice. I used almost equal parts broccoli, bell pepper and bok choy. (I like crisoy roasted bok choy). You can also add other vegetables such as potatoes, cauliflower and kale. See in post for inspiration.
- To make this dish low sodium use low sodium salt and soy sauce.
- To make it gluten-free use gluten-free soy sauce.
- I baked mine in the pictures little longer to get it extra crisp and darker.
Nutrition Information
Calories
441kcal
(22%)
Carbohydrates
25g
(8%)
Protein
15g
(30%)
Fat
33g
(51%)
Saturated Fat
5g
(25%)
Sodium
1191mg
(50%)
Potassium
359mg
(10%)
Fiber
7g
(28%)
Sugar
1g
(2%)
Vitamin A
7918IU
(158%)
Vitamin C
16mg
(18%)
Calcium
163mg
(16%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 441
% Daily Value*
| Calories | 441kcal | 22% |
| Carbohydrates | 25g | 8% |
| Protein | 15g | 30% |
| Fat | 33g | 51% |
| Saturated Fat | 5g | 25% |
| Sodium | 1191mg | 50% |
| Potassium | 359mg | 8% |
| Fiber | 7g | 28% |
| Sugar | 1g | 2% |
| Vitamin A | 7918IU | 158% |
| Vitamin C | 16mg | 18% |
| Calcium | 163mg | 16% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.