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Tandoori Tofu Sheet Pan Dinner
Sheet pan meal with crumbled tofu, sweet potatoes, cauliflower, and Indian-inspired tandoori masala! Just 1 pan and 7 ingredients required for this super satisfying and flavorful vegan meal!
Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 2
Calories: 493 kcal
Course:
Main Course
Cuisine:
Indian , Vegan
Ingredients
- 7 ounces extra-firm tofu, drained and pressed
- 2 small (~1/2 lb each) sweet potatoes, cut into 1-inch wedges
- 2 cups small cauliflower florets
- 1/2 medium red onion, halved and thinly sliced (1 medium onion yields ~100 g or 1 cup sliced)
- 2 Tbsp olive or avocado oil
- 2 Tbsp tandoori spice mix (or store-bought)
- 1/2 tsp sea salt
FOR SERVING optional
- Easy Green Chutney (or Easy Mint Chutney // or store-bought)
Instructions
- Preheat oven to 425 F (218 C) and line a large baking sheet with parchment paper (if making a larger batch, use multiple baking sheets to avoid overcrowding the pan).
- Wrap your extra firm tofu in an absorbent towel. Set something heavy on top — like a cast iron skillet — to press out extra moisture for 15 minutes. Alternatively, use a tofu press.
- Meanwhile, prepare the vegetables. Cut the sweet potatoes into 1-inch wedges, the cauliflower into small florets, and thinly slice the red onion. Place the veggies on the parchment-lined baking sheet in two sections: 1) sweet potatoes and 2) red onion and cauliflower. Crumble the tofu into pieces less than 1/2-inch in size and arrange the tofu crumbles next to the veggies.
- Drizzle the veggies and tofu with olive (or avocado) oil and sprinkle evenly with tandoori spice mix and salt. Use your hands to toss each section (veggies, sweet potatoes, and tofu separately), to fully coat with oil and seasonings. Add more of either as needed.
- Bake for 20 minutes, toss, and bake an additional 10-15 minutes or until the sweet potatoes and cauliflower are golden brown and tender and the tofu is slightly crispy.
- If serving with chutney, prepare it while the veggies and tofu are cooking.
- Serve warm garnished with chutney of choice (optional).
- Leftovers will keep stored in a sealed container in the refrigerator (chutney stored separately) for 2-3 days. Reheat in a skillet until warm. Not freezer friendly.
Cup of Yum
Notes
- *Nutrition information is a rough estimate calculated with olive oil and without chutney.
Nutrition Information
Serving
1serving
Calories
493
(25%)
Carbohydrates
62g
(21%)
Protein
19.7g
(39%)
Fat
20.9g
(32%)
Saturated Fat
3.3g
(17%)
Polyunsaturated Fat
5g
Monounsaturated Fat
11.6g
Trans Fat
0g
Cholesterol
0mg
(0%)
Sodium
762mg
(32%)
Potassium
1407mg
(40%)
Fiber
11.1g
(44%)
Sugar
15.6g
(31%)
Vitamin A
35593IU
(712%)
Vitamin C
61mg
(68%)
Calcium
488mg
(49%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 493
% Daily Value*
| Serving | 1serving | |
| Calories | 493 | 25% |
| Carbohydrates | 62g | 21% |
| Protein | 19.7g | 39% |
| Fat | 20.9g | 32% |
| Saturated Fat | 3.3g | 17% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 11.6g | 58% |
| Trans Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 762mg | 32% |
| Potassium | 1407mg | 30% |
| Fiber | 11.1g | 44% |
| Sugar | 15.6g | 31% |
| Vitamin A | 35593IU | 712% |
| Vitamin C | 61mg | 68% |
| Calcium | 488mg | 49% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.