Why is this tofu tray bake recipe healthy?
What’s better than a complete meal in just one dish? A complete meal in one dish that only takes 25 minutes to cook. I think this is a great tofu recipe for Autumn! This recipe will serve 2. P.S. Don’t forget to subscribe and follow me on socials so that you never miss any of my healthy recipes for weight loss.
This tray bake offers a healthful blend of nutrient-packed ingredients. Butternut squash delivers a dose of vitamins and antioxidants for immune support and radiant skin. Chickpeas contribute plant-based protein and fibre, aiding digestion and promoting satiety. Tofu, marinated in a light soy sauce and maple syrup blend, adds protein without excess fat. The absence of excessive oil aligns with a health-conscious approach. Seasoned with onion granules, garlic powder, oregano, salt, and pepper, this dish achieves a harmonious flavour profile without compromising its nutritional benefits.
Do you have a diet restriction?
This tofu traybake recipe is great for people with the following diet restrictions:
- Vegan
- Vegetarian
- Gluten Free (If using a GF soy sauce)
- Dairy Free
- Nut Free
- Low GI
- Low FODMAP
Step 1: Press the tofu
Tofu does require some preparation work but it’s worth doing and can be done days in advance if necessary. Alternatively, you can buy pre-marinated tofu in post shops that sell plain tofu, but it won’t be suitable for a clean diet and won’t taste as good as a homemade marinade. If you’re not familiar with tofu, you can buy it in several states. What we want here is firm tofu, or extra firm if you can get it. Its usually sold soaked in water and we need to dry out the tofu as much as possible. To do this, wrap it up in a thick layer of paper towel and place something heavy like a book on top. The pressure will push all of the liquid out.
Step 2: Marinate the tofu
Once this is done, cut it into chunks and mix up soy sauce, maple syrup and onion granules into a small dish and place your chunks of tofu in and leave for 2 hours until it’s soaked up all the marinade.
Step 3: Bake your tofu, squash and chickpea tray bake
Whilst your tofu is marinating you can prepare the rest of your ingredients. Peel and dice your butternut squash, drain and wash chickpeas and chop your cabbage. Toss it all onto a tray. Once marinated, add your tofu chunks and season with garlic powder, oregano and a little bit of salt and pep. Place the tray in a preheated oven at 180 for 25-30 minutes. This recipe will serve 2.
What are your favourite tray bake recipes? I have a couple that i cant wait to share with you including a breakfast tray bake!
Variations
1. Mediterranean Twist
Add a Mediterranean flair by including sun-dried tomatoes, black olives, and a sprinkle of dried basil. Drizzle with olive oil before roasting for a touch of richness.
2. Spicy Infusion
Infuse some heat by incorporating red pepper flakes or a pinch of cayenne pepper into the marinade. This variation adds a spicy kick to the roasted vegetables and tofu.
3. Herb Infusion
Experiment with different herbs to customize the seasoning. Fresh rosemary, thyme, or sage can bring a fragrant herbal essence to the tray bake.
4. Quinoa or Brown Rice Base
Serve the tray bake over a bed of cooked quinoa or brown rice to enhance the fiber content and transform it into a wholesome, filling meal.
Frequently Asked Questions (FAQ)
Can I use a different type of squash?
Absolutely! Feel free to substitute butternut squash with acorn squash, kabocha, or sweet potatoes for a unique flavor twist while maintaining a hearty and nutritious outcome.
How can I ensure the tofu is extra firm?
To achieve a firmer texture, press the tofu before marinating. Wrap the tofu block in a clean kitchen towel and place a heavy object (such as a skillet or books) on top to drain excess moisture for at least 30 minutes.
Can I make this tray bake ahead of time?
Certainly! Prepare the vegetables and tofu in advance, refrigerate them, and roast just before serving for a time-saving option.
Is there a gluten-free alternative to soy sauce?
Yes, opt for gluten-free tamari or coconut aminos as a suitable replacement for soy sauce, ensuring the recipe remains gluten-free. Adjust quantities based on personal taste preferences.
Check out my latest posts after this recipe:
- Chicken And Mushroom Soup Recipe
- Vegan Lentil Bolognese Recipe
- Warm Aubergine Salad Recipe
- Chai Spice Recipe
- Chai Banana Bread Recipe
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Squash, Chickpea and Tofu Tray Bake Recipe
Ingredients
- ½ butternut squash
- 2-3 savoy cabbage leaves
- 200 g chickpeas tinned, not dried
- 200 g tofu firm/extra firm
- 1.5 tbsp light soy sauce
- 1.5 tbsp maple syrup
- 1 tsp onion granules
- 1 tsp garlic powder
- 1 tsp oregano
- salt and pepper to taste
Instructions
- Mix up a marinade with soy, maple and onion granules
- Press, dice and marinate the tofu 2 hours before serving.
- Preheat oven to 180C
- Dice the squash, chop the cabbage and place in a roasting tray with the cooked chickpeas.
- Sprinkle garlic powder, oregano, salt and pepper over the veggies and toss to mix the seasonings well.
- Roast for 25-30 minutes
