Recipe: Tofu and Veggie Tray Bake
A tofu tray bake is not much different from a sheet pan meal, except that we paired this recipe with a side of rice, rather than having all the elements prepared in the oven. However, that doesn’t mean it’s complicated or takes a long time to prepare! Even the sauce comes together in just 2 minutes, thanks to the high-speed blender cup doing all the work. And we think the sauce is a wonderful blend of tangy, sweet, and salty flavors, with a nice kick from the garlic and ginger. Feel free to adjust amounts based on your preferences.
Speaking of adjustments, this concept is versatile and can utilize almost any firm veggies or lean proteins you prefer. Check out the swaps section for more details. If you need more than 3 servings, the recipe can be easily doubled and prepared on two baking sheets. It also reheats fabulously as a prepped recipe for workday lunches.
Tofu and Veggie Tray Bake
Serves 3
Ingredients
- 14 oz block extra firm tofu, drained and pressed*
- 3/4 C uncooked medium-grain white rice
- 1″ section of peeled ginger, chopped
- 3 medium garlic cloves, peeled
- 1/2 tsp curry powder
- 2 Tbsp lime juice
- 1/4 tsp salt
- 1 Tbsp soy sauce or Tamari
- 1 Tbsp sesame oil
- 1 Tbsp pure maple syrup or honey
- 2 Tbsp water
- 1/2 medium small red onion, halved and cut into 1/4″ slices
- 1 large head of broccoli, sectioned into florets
- 12 ounces green beans
- 1 red, orange, or yellow bell pepper, cut into 1″ chunks
- For serving: Additional soy sauce or Tamari; diced green onions
Directions
- Slice the tofu block in half lengthwise. Press according to these simple steps.
- Then slice each half into 1-1.5″ triangular sections and add to the bottom of a shallow baking dish in a single layer.
- Prepare rice according to package directions using 1 1/4 cups of water.
- Preheat oven to 405 degrees Fahrenheit.
- Cover a large baking sheet with tin foil and spray with cooking spray.
- To the small cup of a blender, add chopped ginger, garlic cloves, curry powder, lime juice, salt, soy sauce, sesame oil, maple syrup, and water. Blend for 30 seconds or until mostly smooth (a few small pieces of garlic or ginger are ok).
- Pour half of the sauce mixture into the dish with the tofu. Set aside to marinate while you chop the veggies.
- Chop veggies and spread onto one half of the baking sheet. Drizzle with remaining sauce and stir/toss gently to coat.
- Carefully transfer the tofu piece onto the baking sheet. It will be softer and more likely to break now that it has soaked in the sauce.
- Place the baking sheet in the oven and bake for 20 minutes. If veggies begin to brown at the edges, stir around to adjust the location of the heat. Bake for another 10 minutes. Tofu won’t be crispy (due to the marinade/sauce), but the sauce will have soaked in, making it more flavorful!
- When rice is ready, divide it between 3 bowls and top with the veggie and tofu mixture.
Tip: For directions to prepare rice: https://www.recipetineats.com/how-to-cook-rice/
Swaps:
- For the tofu: Tempeh cubes/strips, diced chicken, or shrimp
- For the veggies: cauliflower, zucchini,
- For the rice: quinoa, brown rice, basmati, or jasmine