Tandoori Tofu Sheet Pan Dinner
[ad_1]
Dinner made on 1 pan with 7 ingredients? That’s our kind of meal! This sheet pan dinner features crumbled tofu, tender roasted vegetables, and our Indian-inspired tandoori spice mix. It’s flavorful, oh so satisfying, and plant-based, and we’re in love with how simple and versatile it is!
If you don’t have the exact veggies we used, use what you have for an empty-the-fridge party (Can we come?). Let’s do this thing!
How to Make This Sheet Pan Dinner
To start, we press the tofu to remove excess moisture, which helps it crisp up in the oven. If you don’t have a tofu press, here’s a hack: Wrap the tofu in a dish towel and set something heavy on top (like a cast iron skillet).
Next, we chop the sweet potato into wedges, the cauliflower into small florets, and thinly slice the red onion. While red onion adds natural sweetness, cauliflower contributes its antioxidant and detoxification superpowers, and sweet potato makes this meal filling. Sweet potato also supplies plenty of potassium, vitamin C, B6, and beta-carotene (which converts to vitamin A in your body). Nutrients galore right here!
Once the tofu is pressed and the veggies chopped, we add it all to a baking sheet and toss with oil, salt, and tandoori masala (a delicious Indian spice mix — learn more about it and find our DIY version here).
Then bake until the veggies are tender and golden brown, and dinner is served! While it’s baking, you can (optionally), whip up a batch of our Easy Green Chutney or Mint Chutney for a seriously delicious pairing that makes this meal taste restaurant-quality!
We hope you LOVE this sheet pan dinner! It’s:
Simple
Flavorful
Colorful
Nutrient-packed
Satisfying
Versatile
& SO delicious!
It’s weeknight-friendly, perfect for meal prep, and impressive enough to serve to dinner guests. Serve it on its own or pair with other Indian-inspired dishes like our Easy Kitchari (Instant Pot Friendly!), Fluffy Gluten-Free Naan (20 Minutes!), or Easy Vegan Naan.
Craving a sweet after-meal treat? Try our Orange Cardamom Energy Bites, 5-Minute Vegan Golden Milk, Creamy Vegan Mango Lassi, or 5-Ingredient Golden Milk Snack Bites.
More 1-Pan Meals
If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo @minimalistbaker on Instagram. Cheers, friends!
Servings 2
- 7 ounces extra-firm tofu, drained and pressed
- 2 small (~1/2 lb each) sweet potatoes, cut into 1-inch wedges
- 2 cups small cauliflower florets
- 1/2 medium red onion, halved and thinly sliced (1 medium onion yields ~100 g or 1 cup sliced)
- 2 Tbsp olive or avocado oil
- 2 Tbsp Tandoori Spice Mix (or store-bought)
- 1/2 tsp sea salt
-
Preheat oven to 425 F (218 C) and line a large baking sheet with parchment paper (if making a larger batch, use multiple baking sheets to avoid overcrowding the pan).
-
Wrap your extra firm tofu in an absorbent towel. Set something heavy on top — like a cast iron skillet — to press out extra moisture for 15 minutes. Alternatively, use a tofu press.
-
Meanwhile, prepare the vegetables. Cut the sweet potatoes into 1-inch wedges, the cauliflower into small florets, and thinly slice the red onion. Place the veggies on the parchment-lined baking sheet in two sections: 1) sweet potatoes and 2) red onion and cauliflower. Crumble the tofu into pieces less than 1/2-inch in size and arrange the tofu crumbles next to the veggies.
-
Drizzle the veggies and tofu with olive (or avocado) oil and sprinkle evenly with tandoori spice mix and salt. Use your hands to toss each section (veggies, sweet potatoes, and tofu separately), to fully coat with oil and seasonings. Add more of either as needed.
-
Bake for 20 minutes, toss, and bake an additional 10-15 minutes or until the sweet potatoes and cauliflower are golden brown and tender and the tofu is slightly crispy.
-
If serving with chutney, prepare it while the veggies and tofu are cooking.
-
Serve warm garnished with chutney of choice (optional).
-
Leftovers will keep stored in a sealed container in the refrigerator (chutney stored separately) for 2-3 days. Reheat in a skillet until warm. Not freezer friendly.
*Nutrition information is a rough estimate calculated with olive oil and without chutney.
Serving: 1 serving Calories: 493 Carbohydrates: 62 g Protein: 19.7 g Fat: 20.9 g Saturated Fat: 3.3 g Polyunsaturated Fat: 5 g Monounsaturated Fat: 11.6 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 762 mg Potassium: 1407 mg Fiber: 11.1 g Sugar: 15.6 g Vitamin A: 35593 IU Vitamin C: 61 mg Calcium: 488 mg Iron: 5 mg
[ad_2]
Source link