Tofu Tray Bake
User Reviews
5
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Prep Time
20 mins
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Cook Time
30 mins
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Total Time
50 mins
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Servings
3
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Calories
213 kcal
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Course
Side Dish, Main Course, Dinner
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Cuisine
Jamaican
Tofu Tray Bake
Description
The Tofu Tray Bake recipe begins with making a marinade blending garlic, ginger, cilantro, green onion, lime juice, maple syrup, cooking oil, salt, and assorted spices including paprika, onion powder, thyme, and black pepper. This marinade is pulsed in a blender until coarsely pureed, offering a complex flavor base.
Firm tofu is pressed to remove excess moisture and cut into fat triangular slices to maximize marinade absorption. The tofu is tossed in half of the marinade while the remaining marinade is mixed with chopped red onion, red and green bell peppers, and cubed potatoes. Baking these ingredients together at 410°F allows the tofu to firm up and the vegetables to soften and caramelize.
Once cooked, the dish can be garnished with hemp seeds or nuts, fresh herbs such as cilantro and parsley, black pepper, and a squeeze of lime juice. This tofu tray bake serves well as a main dish over grains like rice or quinoa or incorporated into wraps with added fresh vegetables and dressings.
The recipe suggests preparing the marinade and tofu ahead, marinating the tofu refrigerated for up to two days, and chopping vegetables ahead without marinating until ready to bake. Variations include alternative proteins and vegetables and optional warm spices for a jerk flavor.
Ingredients
For the Marinade
- 4 cloves garlic
- 1/2 inch ginger
- 2 tablespoons cilantro chopped
- 1 or 2 green onion whole
- 2 tablespoons lime juice
- 1 tablespoon maple syrup or use sugar
- 2 teaspoons neutral cooking oil generic cooking oil
- 1/2 teaspoon salt
- 1.5 teaspoon onion powder
- 1 teaspoon thyme dried
- 2 teaspoons paprika
- 1 teaspoon black pepper
- 1 teaspoon all-purpose seasoning Or use poultry seasoning, or more
Optional Add-Ins
- 1 green chili such as Serrano or scotch bonnet pepper, hot
- 1/4 teaspoon lime zest
For the Veggies and Protein
- 14 ounce firm tofu pressed for at least 15 minutes and then either cubed, torn into pieces, or sliced into fat triangle slices, block, or extra firm tofu
- 1 red onion chopped into inch size petals or fat slices, small
- 1 red bell pepper chopped into inch size slices
- 1 green bell pepper chopped , inch size slices
- 1/2 cup potato or more, cubed 3/4 inch cubes
For Garnish
- hemp seed sunflower seeds, or chopped nuts
- cilantro
- black pepper
- lime juice
- parsley
Instructions
Make the marinade.
- Add all of the marinade ingredients, including any optional add-ins you’re using, to a blender, and blend. If the blender doesn't move along, then add in 1 to 2 tablespoons of water to help it move along, and then blend into a coarse puree. You don't want a super smooth puree, blend only till the ginger, garlic, and greens are broken down. Set the marinade aside and preheat the oven to 410° F (210° C). Grease a large baking sheet or sheet pan, or line with parchment
Make the veggies and protein.
- Chop your veggies, if you haven't already. Press the tofu, if you haven't already, and then chop. I usually make fat triangular slices, like small chicken breasts, and then I score them on the top with a knife, so that the marinade soaks in really well.
- Add a little more than half of the marinade to the tofu, tossing well to coat, then add the remaining marinade to the veggies, and toss well. (You can prep the tofu in the marinade ahead, and then refrigerate the tofu for a couple of hours or overnight for the best results. Add the marinade to the vegetables just before you're ready to bake, because otherwise the veggies will start losing too much moisture from the salt in the marinade.)
- Once you're ready to bake, spread the marinated tofu out on one side of a greased baking sheet. Then, add the veggies on the other side, and spread them out, as well. You want the baking sheet big enough so that it can accommodate both the tofu and the veggies, spread into a single layer without overlapping, so that they crisp up a bit. I use 12x17” or similar-size baking sheet.
- Drizzle a teaspoon or so of oil all over. Then, bake for 20 minutes. If the veggies are starting to scorch on the edges at this point, move them around a little bit, and then continue to bake for another 10 minutes or longer, until the potatoes are cooked and some of the tofu is getting crisp on the edges. This is a very moist marinade, so you're not going to get super crispy results, but they will be packed with flavor! We want the marinade to thicken and set on the vegetables and tofu.
- Once everything is baked to preference, remove it from the oven. For extra crispiness, you can broil it for a minute or two, and then remove it from the oven. Serve this tofu tray bake any which way you like! See notes for suggestions.
Notes
- Marinate tofu in the refrigerator for up to two days to deepen flavor.
- Chop vegetables in advance but toss them in marinade only before baking.
- The recipe is naturally gluten-free and nut-free unless optional toppings are added.
- Alternative proteins like chickpea tofu or soy curls can substitute the tofu.
- Vary the vegetables used; adjust bake time accordingly.
- Enhance flavors with allspice and cinnamon for a jerk seasoning twist.
- Serve baked tofu and veggies over rice, quinoa, or in wraps with fresh toppings and a dressing of choice.
Nutrition Information
Show DetailsNutrition Facts
Serving: 3Serving
Amount Per Serving
Calories 213 kcal
% Daily Value*
| Calories | 213kcal | 11% |
| Carbohydrates | 22g | 7% |
| Protein | 14g | 28% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 5g | 29% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 453mg | 19% |
| Potassium | 341mg | 7% |
| Fiber | 5g | 20% |
| Sugar | 10g | 20% |
| Vitamin A | 2206IU | 44% |
| Vitamin C | 94mg | 104% |
| Calcium | 222mg | 22% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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