Sheet Pan Meal with Tofu, Vegetables and Peanut Sauce

User Reviews

5.0

3 reviews
Excellent
  • Prep Time

    10 mins

  • Cook Time

    10 mins

  • Total Time

    40 mins

  • Servings

    4

  • Calories

    556 kcal

  • Cuisine

    Vegan

Sheet Pan Meal with Tofu, Vegetables and Peanut Sauce

This easy, and healthy sheet pan meal is the perfect quick dinner when you're on-the-go.

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Ingredients

Servings

For the tofu

  • 350-400 g pressed extra firm tofu, cut into 1 inch cubes
  • 1 1/2 tbsp corn starch
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tbsp olive oil

For the vegetables

  • 2 cups chopped small broccoli florets
  • 1 red pepper, cut into 1 inch pieces
  • 2 cups chopped oyster mushrooms (or another mushroom of choice)
  • 2 mangos, cubed
  • 2 tbsp olive oil
  • 3/4 tsp salt
  • 1/2 tsp pepper

Garnishes

  • 1/2 cup chopped cilantro
  • 5-6 green onions, chopped
  • 1/2 cup chopped peanuts

For the peanut sauce

  • 1/4 cup peanut butter
  • 2 tbsp spicy or regular sesame oil
  • juice of half a lime
  • 2 tbsp water
  • 2 tbsp tamari
  • 1 inch knob of ginger, grated
  • 2 cloves garlic, grated
  • 1 tbsp sambal chili pasta

Instructions

  1. Preheat the oven to 425F.
  2. Prepare the tofu: Slice into 2 slabs and place on a paper towel lined cutting board. Top with another piece of paper towel and another cutting board. Place something heavy on top for extra weight to get as much of the water as possible out of the tofu. Let sit 10 minutes while you prepare the vegetables.
  3. To a sheet pan lined with parchment paper, toss chopped broccoli, red pepper, mushrooms and mango with 2 tbsp olive oil, salt and pepper. Move to the sides of the pan and leave the middle space open for the tofu.
  4. Cut the pressed tofu into 1 inch cubes. Transfer the cubed tofu to a medium-sized bowl and add the cornstarch, olive oil, salt, and black pepper. Mix the ingredients together, without breaking the cubes.
  5. Set onto the prepared tray in the middle and bake for 25 - 30 minutes until the tofu is starting to turn golden brown and the vegetables are tender-crisp. Make sure to flip halfway through.
  6. While the tofu and vegetables are cooking, whisk together the peanut sauce and set aside.
  7. Once the tofu and vegetables are done cooking, serve on a plate or bowl drizzled with the peanut sauce and sprinkle on the chopped green onions, cilantro and chopped peanuts. Optional: serve with your favourite grain like rice!

Notes

  • You could also try making this with chicken breasts instead of tofu; you can try cooking the chicken breasts whole alongside the vegetables until an internal temperature of 165F is reached.
  • This would be a great recipe to meal-prep for lunch. Allow to fully cool and then divide between containers.
  • Make this meal go even further by serving with rice or quinoa.

Nutrition Information

Show Details
Calories 556kcal (28%) Carbohydrates 34g (11%) Protein 23g (46%) Fat 40.5g (62%) Saturated Fat 6.2g (31%) Polyunsaturated Fat 12g Monounsaturated Fat 20.6g Sodium 1621.7mg (68%) Fiber 7.8g (31%) Sugar 16.4g (33%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 556 kcal

% Daily Value*

Calories 556kcal 28%
Carbohydrates 34g 11%
Protein 23g 46%
Fat 40.5g 62%
Saturated Fat 6.2g 31%
Polyunsaturated Fat 12g 71%
Monounsaturated Fat 20.6g 103%
Sodium 1621.7mg 68%
Fiber 7.8g 31%
Sugar 16.4g 33%

* Percent Daily Values are based on a 2,000 calorie diet.

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5.0

3 reviews
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