Sheet Pan Meal with Tofu, Vegetables and Peanut Sauce
User Reviews
5
2 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
30 mins
-
Total Time
40 mins
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Servings
4
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Calories
556 kcal
-
Cuisine
Vegan
Sheet Pan Meal with Tofu, Vegetables and Peanut Sauce
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This easy, and healthy sheet pan meal is the perfect quick dinner when you're on-the-go.
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Ingredients
For the tofu
- 350-400 g tofu pressed extra firm, cut into 1 inch cubes
- 1 1/2 tbsp corn starch
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tbsp olive oil
For the vegetables
- 2 cups broccoli small florets, chopped
- 1 red bell pepper cut into 1 inch pieces
- 2 cups oyster mushrooms chopped, or another mushroom of choice
- 2 Mango cubed
- 2 tbsp olive oil
- 3/4 tsp salt
- 1/2 tsp black pepper
Garnishes
- 1/2 cup cilantro chopped
- 5-6 green onions chopped
- 1/2 cup peanut chopped
For the peanut sauce
- 1/4 cup peanut butter
- 2 tbsp regular sesame oil or spicy sesame oil
- juice lime half
- 2 tbsp water
- 2 tbsp tamari
- 1 inch ginger knob sized piece, grated
- 2 garlic cloves, grated
- 1 tbsp sambal chili paste
Instructions
- Preheat the oven to 425F.
- 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.
- 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.
- 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.
- 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.
- While the tofu and vegetables are cooking, whisk together the peanut sauce and set aside.
- 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
(71%)
Monounsaturated Fat
20.6g
(103%)
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.
Genuine Reviews
User Reviews
Overall Rating
5
2 reviews
Excellent
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