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Easy BBQ Tofu Sheet Pan Dinner – Vegan and Flavorful

In the realm of quick and nutritious meals, few dishes rival the convenience and flair of a sheet pan dinner. The Easy BBQ Tofu Sheet Pan Dinner is an exciting and flavourful option that caters to both vegans and omnivores alike. Brimming with vibrant vegetables and marinated tofu, this dish is not only simple to prepare but also bursting with delightful flavours that will satisfy any palate.

Why Choose Tofu?

Tofu, often regarded as the superstar of plant-based protein, is a versatile ingredient that easily absorbs flavours, making it an ideal base for a myriad of dishes. For those seeking a protein-rich, low-cholesterol alternative to meat, tofu fits the bill perfectly. Packed with essential amino acids, calcium, and iron, it provides both nourishment and satisfaction. Plus, tofu absorbs the smoky, sweet, and tangy notes of BBQ sauce, making it an exceptional choice for this recipe.

Ingredients

For the Tofu Marinade:

• 400g firm tofu, pressed and cubed
• 4 tablespoons BBQ sauce (homemade or store-bought)
• 1 tablespoon soy sauce
• 1 tablespoon maple syrup (or agave syrup)
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• Salt and pepper, to taste

For the Vegetables:

• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 red onion, sliced
• 200g cherry tomatoes, halved
• 1 courgette, sliced
• 200g corn (fresh or frozen)
• 2 tablespoons olive oil
• Salt and pepper, to taste
• Fresh herbs (like parsley or coriander) for garnish

Instructions

Step 1: Prepare the Tofu

1. Begin by pressing your tofu to remove excess moisture. Wrap the block of tofu in a clean kitchen towel and place a heavy object on top for 15-20 minutes.
2. While the tofu is pressing, prepare your BBQ marinade. In a large bowl, whisk together the BBQ sauce, soy sauce, maple syrup, smoked paprika, garlic powder, salt, and pepper.
3. Once the tofu is pressed, cut it into bite-sized cubes and add it to the marinade. Ensure each cube is well coated. Set aside to marinate for at least 15 minutes (or longer if you have the time).

Step 2: Prepare the Vegetables

1. Preheat your oven to 200°C (fan oven) or 220°C (conventional oven).
2. In a large mixing bowl, combine the diced red and yellow bell peppers, sliced red onion, cherry tomatoes, courgette, and corn. Drizzle with olive oil and season with salt and pepper. Toss until all the vegetables are well coated.

Step 3: Assemble and Bake

1. Line a large baking sheet with parchment paper for easy cleanup. Spread the marinated tofu cubes evenly across one half of the sheet pan.
2. On the other half, spread out the seasoned vegetables.
3. Bake in the preheated oven for 25-30 minutes, or until the tofu is golden and the vegetables are tender-crisp, giving them a stir halfway through for even cooking.

Step 4: Serve and Enjoy

1. Once everything is cooked, remove the sheet pan from the oven and allow it to cool slightly.
2. For a touch of freshness, sprinkle some chopped herbs over the top before serving. This dish is delightful served as is or accompanied by quinoa or brown rice for an extra boost of nutrients.

Conclusion

The Easy BBQ Tofu Sheet Pan Dinner is an ideal weeknight meal that brings a burst of colour and taste to your dining table. Its simplicity and adaptability make it a perfect candidate for weeknight dinners or meal prep. Plus, by embracing the vibrant flavours of BBQ alongside hearty vegetables, you can create a feast that is sure to impress. Whether you’re embracing a vegan lifestyle or simply looking to incorporate more plant-based meals into your diet, this recipe will undoubtedly become a favourite in your culinary repertoire. Enjoy the ease, flavour, and nutrition of this delightful dish – your taste buds will thank you!

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