Crispy Tofu with Seasonal Garden Vegetables
Print Pin
This recipe is great all year round, and it's even better when the vegetables are seasonal and local.
Servings:
Calories: 508kcal
Equipment
- 1 Sheet Pan
- 1 Large Skillet
Ingredients
- 1 pound tofu (extra firm, cut into 1-inch cubes)
- 2 tablespoons olive oil (divided)
- 1 tablespoon corn starch
- 1 teaspoon fresh oregano (or ½ teaspoon dried)
- 1 red pepper (seeded and sliced)
- 1 onion (peeled and sliced)
- 2 garlic cloves (peeled and sliced)
- 1 pound eggplant (cut in half lengthwise, then into 1/2-inch slices)
- 1 zucchini (cut in half lengthwise, then into 1/2-inch slices)
- 1 summer squash (cut in half lengthwise, then into 1/2-inch slices)
- 1 ¼ pounds tomatoes (cut into 2-inch pieces. Can be any combination of cherry, plum, beefsteak, etc. )
- 2 tablespoons balsamic vinegar
- ¼ cup white wine (or water)
- 2 tablespoons fresh herbs (such as oregano, thyme, basil. Can be just one, or mixed)
- ½ pound fresh mozzarella (or feta cheese, cut into small pieces. Plant-based versions of these work well, too)
- ¼ cup parmesan cheese (optional; plant-based versions of this works well, too)
- salt
- black pepper
Instructions
- Heat the oven to 425°, and line a sheet pan with parchment paper
- In a medium-sized bowl, whisk together 1 tablespoon of olive oil and cornstarch, and sprinkle with oregano, salt and pepper. Add the tofu to the cornstarch mixture, and gently toss until tofu is evenly coated. Place the tofu onto the sheet pan, and bake until it’s done, approximately 25-30 minutes. Turn the tofu over every 10 minutes while it’s baking
- While the tofu is cooking, heat a large skillet, or a wok, over a medium heat. When it’s heated, add 1 tablespoon of oil (more, if needed), then add the pepper and onion. After 5 minutes, or when the vegetables have started to heat through, add the garlic, and cook for 30 seconds, or until it becomes fragrant
- Add the eggplant to the pan, and cook for 1-2 minutes. After it’s started to cook through, add the zucchini, summer squash, tomatoes, balsamic vinegar, white wine, and herbs. Increase heat to medium high, cover, and bring to a simmer. Reduce heat to maintain the simmer, and cook for 5 minutes, or until the vegetables are cooked through
- Add the mozzarella or feta, and cook for 1 more minute
- Season to taste with salt and pepper. Serve over pasta or rice, and garnish with parmesan cheese
Nutrition Facts
Crispy Tofu with Seasonal Garden Vegetables
Serving Size
4 g
Amount per Serving
Calories
508
% Daily Value*
Fat
22
g
34
%
Saturated Fat
10
g
63
%
Polyunsaturated Fat
2
g
Monounsaturated Fat
9
g
Cholesterol
49
mg
16
%
Sodium
476
mg
21
%
Potassium
1040
mg
30
%
Carbohydrates
99
g
33
%
Fiber
14
g
58
%
Sugar
25
g
28
%
Protein
43
g
86
%
Vitamin A
2936
IU
59
%
Vitamin C
102
mg
124
%
Calcium
622
mg
62
%
Iron
8
mg
44
%
* Percent Daily Values are based on a 2000 calorie diet.