Oven Roasted Tofu and Vegetables

Oven Roasted Tofu and Vegetables Recipe - Vegetarian Food

Preparation time: 1 hour | Cooking time: 35 minutes | Servings: 4 |

Vegetarian diet

Introduction

Oven Roasted Tofu and Vegetables is a delicious and healthy dish that is perfect for a light lunch or dinner. This recipe combines the savory flavors of tofu with the sweetness of balsamic vinegar and the earthiness of vegetables. It is a simple and easy dish to prepare, making it perfect for busy weeknights.

History

Oven Roasted Tofu and Vegetables is a modern twist on traditional tofu dishes. Tofu has been a staple in Asian cuisine for centuries, but this recipe adds a Western flair with the addition of balsamic vinegar and roasted vegetables. The combination of flavors and textures in this dish make it a favorite among vegetarians and meat-eaters alike.

Ingredients

16 oz (454 g) extra firm tofu, drained
3 tbsp balsamic vinegar
2 tsp vegetable oil
2 tbsp sugar
1 clove garlic, minced
0.5 tsp dried oregano, crushed
0.5 tsp salt
1 sweet red pepper, quartered
1 medium onion, quartered
3 medium mushrooms, quartered
chopped parsley for garnish

How to prepare

Cut the tofu in half vertically and then horizontally. Drain it on several layers of paper towels to remove as much liquid as possible. If desired, score the surfaces to allow more marinade to penetrate the tofu.
Combine vinegar, oil, sugar, garlic, oregano, and salt in a mixing bowl; mix well.
Place the tofu and vegetables in a shallow baking pan, leaving enough space between the pieces for even roasting. Brush them with the vinegar mixture. Let them stand for 30 minutes, then brush them again and let them stand for an additional 30 minutes.
Bake the tofu, pepper, and onion at 500°F (260°C) for 30 to 35 minutes.
Turn the tofu and vegetables once halfway through the baking time.
Add the mushrooms during the last half of the roasting time.
Transfer everything to a platter and sprinkle with parsley.

Variations

Add different vegetables such as zucchini, eggplant, or cherry tomatoes to the mix.
Use a different marinade such as a soy sauce-based marinade or a lemon herb marinade.
Top the dish with toasted nuts or seeds for added crunch.

Cooking Tips & Tricks

Make sure to drain the tofu well before marinating it to ensure that it absorbs the flavors of the marinade.

- Score the tofu before marinating to allow the flavors to penetrate the tofu more effectively.

- Brush the tofu and vegetables with the marinade multiple times during the marinating process to enhance the flavors.

- Roast the tofu and vegetables at a high temperature to ensure that they cook evenly and develop a nice caramelized crust.

Serving Suggestions

Serve Oven Roasted Tofu and Vegetables with a side of quinoa or brown rice for a complete and satisfying meal. You can also serve it with a green salad or steamed vegetables for a lighter option.

Cooking Techniques

Roasting: Roasting the tofu and vegetables at a high temperature helps to caramelize the sugars in the marinade and develop a rich flavor.

Ingredient Substitutions

Firm tofu can be used instead of extra firm tofu.

- Maple syrup or honey can be used instead of sugar in the marinade.

- Different vegetables can be used based on personal preference.

Make Ahead Tips

You can prepare the marinade and marinate the tofu and vegetables ahead of time. Just cover and refrigerate until ready to roast.

Presentation Ideas

Serve Oven Roasted Tofu and Vegetables on a large platter garnished with fresh herbs such as parsley or cilantro. - Drizzle with extra balsamic vinegar or a squeeze of lemon juice before serving for added flavor.

Pairing Recommendations

Pair Oven Roasted Tofu and Vegetables with a crisp white wine such as Sauvignon Blanc or a light red wine such as Pinot Noir.

- Serve with a side of crusty bread or garlic bread for a complete meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- Reheat in the oven at 350°F (180°C) for 10-15 minutes or until heated through.

Nutrition Information

Calories per serving

250

Carbohydrates

- Total Carbohydrates: 22g

- Dietary Fiber: 4g

- Sugars: 10g

Fats

- Total Fat: 12g

- Saturated Fat: 2g

- Trans Fat: 0g

Proteins

- Total Protein: 18g

Vitamins and minerals

Vitamin A: 25% DV

- Vitamin C: 80% DV

- Calcium: 20% DV

- Iron: 15% DV

Alergens

Contains soy

Summary

Oven Roasted Tofu and Vegetables is a nutritious dish that is high in protein and fiber. It is a good source of vitamins A and C, as well as calcium and iron. However, it does contain soy, so it may not be suitable for those with soy allergies.

Summary

Oven Roasted Tofu and Vegetables is a flavorful and nutritious dish that is perfect for a light and healthy meal. With a simple marinade and a quick roast in the oven, you can have a delicious and satisfying dish on the table in no time. Serve with your favorite side dishes and enjoy!

How did I get this recipe?

The memory of finding this recipe for the first time brings a smile to my face. It was a sunny day in the early spring when I stumbled upon it in an old cookbook at a garage sale. The title of the recipe caught my eye immediately - Oven Roasted Tofu and Vegetables. As someone who loves experimenting in the kitchen, I knew I had to give it a try.

I brought the cookbook home and poured over the recipe, taking note of the ingredients and instructions. The combination of tofu and vegetables roasted to perfection sounded like a healthy and delicious meal that I couldn't wait to share with my family.

I gathered all the ingredients - firm tofu, bell peppers, zucchini, cherry tomatoes, and a variety of herbs and spices. As I chopped and seasoned the vegetables, I couldn't help but think back to all the recipes I had learned over the years from various places and people.

Growing up, my mother was my first cooking teacher. She would spend hours in the kitchen, creating mouthwatering dishes that filled our home with delicious aromas. I would watch her closely, eager to learn the secrets of her culinary magic.

As I got older, I started experimenting in the kitchen on my own. I would try new recipes from cookbooks, magazines, and even the internet. I would tweak and adjust them to suit my taste, adding my own personal touch to each dish.

One of my favorite ways to learn new recipes was by attending cooking classes. I would sign up for classes taught by chefs from different culinary backgrounds, soaking up their knowledge and techniques like a sponge. I learned how to make traditional dishes from around the world, from Italian pasta to Indian curries.

But it wasn't just professional chefs who inspired me. I also learned a lot from friends and family members who shared their favorite recipes with me. My best friend's grandmother taught me how to make the perfect pie crust, while my aunt showed me the secret to her famous chocolate chip cookies.

Each recipe I learned became a part of my culinary repertoire, adding to the tapestry of flavors and techniques that I had collected over the years. And now, as I stood in my kitchen preparing to make Oven Roasted Tofu and Vegetables for the first time, I felt grateful for all the knowledge and inspiration that had brought me to this moment.

I placed the tofu and vegetables on a baking sheet, drizzling them with olive oil and sprinkling them with salt, pepper, and a blend of herbs. The aroma that filled my kitchen as they roasted in the oven was heavenly - a symphony of savory and sweet scents that made my mouth water.

When the dish was done, I couldn't wait to dig in. The tofu was perfectly crispy on the outside and tender on the inside, while the vegetables were caramelized and bursting with flavor. I took a bite and closed my eyes, savoring the delicious combination of textures and tastes.

As I sat down to enjoy my meal, I thought about all the people who had contributed to my culinary journey - my mother, the chefs, my friends and family. Each one had played a part in shaping my love for cooking and my desire to create delicious meals to share with others.

And as I finished my plate of Oven Roasted Tofu and Vegetables, I knew that this recipe would become a new favorite in my collection. It was a dish that embodied everything I loved about cooking - creativity, flavor, and the joy of sharing good food with the ones you love.

As I washed the dishes and cleaned up the kitchen, I couldn't help but feel grateful for the recipe that had brought me so much joy. It was a reminder of the power of food to bring people together, to create memories, and to nourish both body and soul.

And as I tucked the cookbook back onto the shelf, I knew that this was just the beginning of my culinary adventures. There were still so many recipes to discover, so many flavors to explore. And I couldn't wait to see where my next cooking journey would take me.