Looking for a delicious and healthy meal that can be whipped up in no time? Say hello to the Italian Tofu Veggie Sheet Pan Meal! This vibrant dish not only bursts with flavor but also offers a delightful medley of textures, making it a perfect choice for busy weeknights or a cozy weekend dinner. With just a few simple ingredients and minimal cleanup, you can create a satisfying meal that will impress your family and friends. Ready to dive into the world of Italian flavors with a plant-based twist? Keep reading for the full recipe and tips to make this dish a hit in your kitchen!
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 1 block firm tofu, cubed
- 2 cups mixed vegetables (bell peppers, zucchini, cherry tomatoes)
- 2 tbsp olive oil
- 2 tsp Italian seasoning
- Salt and pepper to taste
- Fresh basil for garnish
Instructions
- Preheat your oven to 400°F (200°C). This will ensure that the tofu and vegetables cook evenly and develop a nice roasted flavor.
- Drain the block of firm tofu and press it gently between paper towels or a clean kitchen towel to remove excess moisture. This step is crucial for achieving a crispy texture when baked.
- Once the tofu is pressed, cut it into even cubes, approximately 1-inch in size. This will help them cook uniformly.
- In a large mixing bowl, combine the cubed tofu and the mixed vegetables (bell peppers, zucchini, and cherry tomatoes). Ensure the vegetables are cut into similar sizes for even cooking.
- Drizzle the olive oil over the tofu and vegetable mixture. Sprinkle the Italian seasoning, salt, and pepper to taste. Toss everything together until the tofu and vegetables are well coated with the oil and seasonings.
- Line a large baking sheet with parchment paper for easy cleanup. Spread the tofu and vegetable mixture in a single layer on the baking sheet, ensuring there is enough space between each piece for proper roasting.
- Place the baking sheet in the preheated oven and roast for 25 minutes, stirring halfway through to ensure even cooking and browning.
- While the tofu and vegetables are roasting, prepare your serving plates or bowls. You can serve this dish over a bed of rice, quinoa, or enjoy it as is for a low-carb option.
- Once the cooking time is up, check that the tofu is golden brown and the vegetables are tender. Remove the baking sheet from the oven and let it cool for a couple of minutes.
- Garnish the roasted tofu and vegetable mixture with fresh basil before serving. This adds a burst of flavor and a beautiful presentation.
- Serve warm and enjoy your Italian Tofu Veggie Sheet Pan Meal!
Tips
- Press the Tofu: Don’t skip the step of pressing the tofu! Removing excess moisture is key to achieving that crispy texture we all crave. The longer you press, the better the results.
- Uniform Veggie Sizes: Cut your mixed vegetables into similar sizes for even cooking. This ensures that everything roasts perfectly and no piece is left undercooked or overdone.
- Experiment with Seasonings: Feel free to customize the Italian seasoning to your taste. Add a pinch of red pepper flakes for some heat or a sprinkle of garlic powder for an extra flavor boost!
- Use Parchment Paper: Lining your baking sheet with parchment paper not only makes cleanup a breeze but also helps prevent sticking, allowing the tofu and veggies to crisp up nicely.
- Don’t Crowd the Pan: Spread the tofu and vegetables out in a single layer on the baking sheet. Crowding can lead to steaming instead of roasting, which means less flavor and texture.
- Serve with Grains: To make this meal even heartier, consider serving it over a bed of rice, quinoa, or even pasta. It’s a great way to soak up all those delicious flavors!
- Garnish for Extra Flavor: Don’t forget the fresh basil! It adds a pop of color and a burst of fresh flavor that elevates the dish to a whole new level.
Nutrition Facts
Calories: 180kcal
Carbohydrates: 12g
Protein: 15g
Fat: 10g
Saturated Fat: 2g
Cholesterol: 0mg
