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Sheet-Pan Tofu and Veggies: A Nutritious Delight

In today’s fast-paced world, the quest for nutritious, easy-to-prepare meals is more relevant than ever. Enter the sheet-pan meal—a culinary marvel that allows you to throw together an array of ingredients, pop it in the oven, and let the heat work its magic. Among the myriad combinations, one that stands out for its health benefits and delightful flavours is sheet-pan tofu and veggies. This dish not only appeals to those following a plant-based lifestyle but also to anyone looking to incorporate more vegetables and protein into their diet.

Nutritional Benefits of Tofu

Tofu, a staple in many vegetarian and vegan diets, is an excellent source of plant-based protein. It is low in calories and rich in essential nutrients, making it a perfect ingredient for those aiming to maintain a balanced diet. Packed with calcium, magnesium, and iron, tofu provides an easy way to meet your dietary requirements without the added saturated fats often found in animal products. Additionally, tofu contains isoflavones, compounds that are thought to benefit heart health and may help alleviate menopausal symptoms in women.

The Versatility of Vegetables

When it comes to vegetables, the options are nearly endless. You can choose seasonal produce for this recipe, ensuring your dish is both fresh and eco-friendly. Seasonal vegetables, such as bell peppers, zucchini, and red onions, lend themselves beautifully to roasting, caramelising their natural sugars and enhancing their flavours. Leafy greens, such as kale or spinach, can also be added towards the end of cooking for an extra nutritional boost. The rich array of vitamins and minerals from the vegetables complements the protein-packed tofu, turning this meal into a wholesome feast.

The Joy of One-Pan Cooking

One of the main advantages of sheet-pan meals is the simplicity they offer in terms of preparation and clean-up. By allowing everything to roast together, the flavours meld, creating a beautifully balanced dish with minimal effort. This cooking method is especially appealing for busy weeknights, where time is often of the essence. Simply chop your vegetables, cube your tofu, toss everything in your favourite seasonings, and then let the oven do the rest.

Recipe: Sheet-Pan Tofu and Veggies

Ingredients:

• 400g firm tofu, drained and pressed
• 2 tablespoons olive oil
• 1 teaspoon soy sauce or tamari
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1 teaspoon ground black pepper
• 1 teaspoon salt
• 1 red bell pepper, sliced
• 1 courgette (zucchini), sliced
• 1 red onion, chopped
• 1 cup broccoli florets
• Optional: fresh herbs (such as coriander or basil) for garnish

Method:

1. Preheat the Oven: Begin by preheating your oven to 200°C (fan 180°C/gas mark 6).

2. Prepare the Tofu: Cut the pressed tofu into bite-sized cubes. In a large mixing bowl, combine the olive oil, soy sauce (or tamari), garlic powder, smoked paprika, black pepper, and salt. Toss the tofu cubes in the mixture until well coated.

3. Prepare the Vegetables: In the same bowl, add the sliced red bell pepper, courgette, red onion, and broccoli florets. Toss everything together, ensuring the vegetables are coated in the seasoned oil.

4. Arrange on a Sheet Pan: Spread the tofu and vegetables evenly on a large baking tray lined with parchment paper. Ensure there’s space between the pieces to allow for even roasting.

5. Roast: Place the tray in the preheated oven and roast for about 25-30 minutes, or until the veggies are tender and slightly caramelised and the tofu is golden brown. You can stir the mix halfway through cooking for even browning.

6. Serve: Once cooked, remove from the oven, garnish with fresh herbs if desired, and serve warm. This dish pairs beautifully with a side of brown rice or quinoa, allowing you to create a filling meal that satisfies both body and mind.

Conclusion

Sheet-pan tofu and veggies is not only a delight for the taste buds but also a celebration of healthful eating. With its simplicity, versatility, and nutritional benefits, this dish represents the future of easy home cooking—where flavours intertwine effortlessly and health takes centre stage. Whether you’re a seasoned cook or a kitchen novice, this recipe promises a nourishing meal with minimal fuss and maximum satisfaction. Embrace the joy of one-pan cooking, and watch your culinary confidence soar!