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; 0.25 cup canned black beans; 0.13 cup cooked brown rice; 1 cup fresh spinach; 0.5 cup broccoli florets; 0.5 tsp avocado oil; 1 tbsp tamari; 0.25 tsp garlic powder; 0.25 tsp onion 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

Golden pan-seared tofu and roasted broccoli served over a hearty bed of brown rice, black beans, and wilted spinach for a vibrant, nutrient-dense bowl.

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NUTRITION

Protein

51.0g

Fat

28.9g

Carbs

39.8g

SERVINGS

1 serving

INGREDIENTS

12 oz extra firm tofu

0.25 cup canned black beans

0.13 cup cooked brown rice

1 cup fresh spinach

0.5 cup broccoli florets

0.5 tsp avocado oil

1 tbsp tamari

0.25 tsp garlic powder

0.25 tsp onion 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 cut into 1-inch cubes.
2
Toss broccoli florets with half the oil, salt, and pepper, then roast at 400°F for 15 minutes until tender.
3
Heat the remaining oil in a non-stick skillet over medium-high heat and sear tofu until golden brown on all sides.
4
Season the tofu with garlic powder, onion powder, and tamari, tossing to coat evenly.
5
In a small pot or microwave, warm the cooked brown rice and black beans together.
6
Place fresh spinach in the bottom of a bowl, top with the warm rice and bean mixture to wilt the greens, then add the tofu and roasted broccoli.