Tofu Sheet Pan Meal
User Reviews
4.8
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Prep Time
20 mins
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Cook Time
1 hr 10 mins
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Total Time
1 hr 30 mins
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Servings
4
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Calories
518 kcal
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Course
Lunch
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Cuisine
Middle Eastern
Tofu Sheet Pan Meal
Description
This recipe combines extra-firm tofu marinated in liquid aminos, maple syrup, and garlic powder with roasted butternut squash, chickpeas, and red onion on a single sheet pan. Roasting at 375°F allows the tofu to brown and become golden while the chickpeas develop a crisp texture. The butternut squash softens and caramelizes slightly, providing a sweet and tender contrast. The use of olive or avocado oil, salt, and pepper seasons the vegetables and tofu uniformly.
Served warm, this meal can be topped with a drizzle of tahini sauce and garnished with chopped cilantro, contributing creamy and fresh herbal accents. It makes for a nutritious vegetarian entree requiring minimal cleanup due to single-pan cooking.
Ingredients
- 1 lb extra-firm tofu pressed, drained and chopped into 1-inch pieces
- 2 Tablespoons liquid aminos coconut aminos or low-sodium tamari
- 1 Tablespoon maple syrup
- ½ teaspoon garlic powder
- 1 butternut squash about 6 cups peeled, seeded and cut into 1-inch pieces, medium
- 1 (15 ounce) can chickpeas drained and rinsed
- 1 red onion roughly chopped, medium/large
- 2 Tablespoons olive oil or avocado oil
- ½ teaspoon salt sea salt
- ½ teaspoon black pepper ground
- tahini sauce
- ¼ cup cilantro for garnish, coarsely chopped leaves
Instructions
- Add chopped tofu, aminos, maple syrup, and garlic powder in a large bowl. Toss and let marinate for at least 30 minutes. Prep tahini sauce while tofu is marinating.
- Preheat oven to 375°F.
- Add chopped butternut squash, chickpeas, and onion to a large sheet pan. Drizzle on the oil, sprinkle with salt and pepper and toss to coat. Add tofu to the pan and toss once more.
- Place sheet pan in the oven and roast for 30 minutes, toss ingredients and place back in the oven for 40 minutes or until chickpeas are crisp, tofu is golden and butternut squash is fork-tender.
- Portion butternut squash, chickpea, tofu mixture onto plates, garnish with cilantro and drizzle with tahini sauce. Serve with extra tahini sauce.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 518 kcal
% Daily Value*
| Serving | 0.25of recipe | |
| Calories | 518kcal | 26% |
| Carbohydrates | 56g | 19% |
| Protein | 22g | 44% |
| Fat | 25g | 38% |
| Fiber | 12g | 48% |
| Sugar | 10g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
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