Name: Pan-Seared Tofu with Roasted Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 12 oz extra firm tofu; 1 tbsp olive oil; 2 tbsp nutritional yeast; 1 cup broccoli florets; 1 cup sliced bell pepper; 1 tbsp tamari; 1 tbsp hemp seeds; 0.25 tsp garlic powder; 0.25 tsp sea salt; 0.25 tsp black pepper

This is an example of a meal that Solin would create to include in your personalized meal plan.

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tofu with Roasted Vegetables

Pan-seared extra firm tofu cubes tossed in savory nutritional yeast and served alongside caramelized roasted broccoli and bell peppers for a vibrant, protein-packed meal.

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NUTRITION

Protein

47.1g

Fat

33.3g

Carbs

27.3g

SERVINGS

1 serving

INGREDIENTS

12 oz extra firm tofu

1 tbsp olive oil

2 tbsp nutritional yeast

1 cup broccoli florets

1 cup sliced bell pepper

1 tbsp tamari

1 tbsp hemp seeds

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

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PREPARATION

1
Press the tofu for 15 minutes to remove excess moisture, then slice into 1-inch cubes.
2
Preheat your oven to 400°F and line a large baking sheet with parchment paper.
3
Toss the broccoli florets and sliced bell peppers with 0.5 tbsp olive oil, sea salt, and black pepper.
4
Spread the vegetables in a single layer and roast for 20 minutes until tender and slightly charred.
5
In a medium bowl, toss the tofu cubes with nutritional yeast and garlic powder until thoroughly coated.
6
Heat the remaining 0.5 tbsp olive oil in a large non-stick skillet over medium-high heat.
7
Add the tofu and sear for 3-4 minutes per side until each face is golden brown and crispy.
8
Pour the tamari over the tofu in the skillet and toss quickly for 30 seconds to create a savory glaze.
9
Plate the crispy tofu alongside the roasted vegetables and sprinkle with hemp seeds before serving.