Pan-Seared Tofu with Roasted Vegetables

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

Pan-Seared Tofu with Roasted Vegetables

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tofu with Roasted Vegetables

Pan-searing extra-firm tofu until golden and crispy before serving with oven-roasted broccoli and peppers for a nutrient-dense, plant-powered meal.

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NUTRITION

523kcal
Protein
45.3g
Fat
29.3g
Carbs
33.0g

SERVINGS

1 serving

INGREDIENTS

14 oz Extra-firm tofu

1 cup Broccoli florets

1 cup Red bell pepper

3 tbsp Nutritional yeast

1.5 tsp Extra virgin olive oil

1 tbsp Tamari

0.75 tsp Toasted sesame oil

0.25 tsp Garlic powder

0.25 tsp Sea salt

0.25 tsp Black pepper

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PREPARATION

  • 1

    Preheat your oven to 400°F (200°C).

  • 2

    Press the extra-firm tofu for 15 minutes to remove excess moisture, then cut it into 1-inch cubes.

  • 3

    On a large baking sheet, toss the broccoli florets and sliced red bell pepper with 1.5 tsp extra virgin olive oil, 0.25 tsp sea salt, and 0.25 tsp black pepper.

  • 4

    Roast the vegetables in the oven for 15-20 minutes until they are tender and show slight charred edges.

  • 5

    While the vegetables are roasting, place the tofu cubes in a bowl and toss with 3 tbsp nutritional yeast and 0.25 tsp garlic powder until each piece is evenly coated.

  • 6

    Heat 0.75 tsp toasted sesame oil in a large non-stick skillet over medium-high heat.

  • 7

    Add the coated tofu to the skillet and sear for 3-4 minutes per side until a golden, crispy crust forms on all sides.

  • 8

    Drizzle 1 tbsp tamari over the tofu during the final minute of cooking, tossing the cubes quickly to glaze them.

  • 9

    Plate the crispy pan-seared tofu alongside the roasted broccoli and peppers and serve immediately.

Pan-Seared Tofu with Roasted Vegetables

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

Pan-Seared Tofu with Roasted Vegetables

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tofu with Roasted Vegetables

Pan-searing extra-firm tofu until golden and crispy before serving with oven-roasted broccoli and peppers for a nutrient-dense, plant-powered meal.

NUTRITION

523kcal
Protein
45.3g
Fat
29.3g
Carbs
33.0g

SERVINGS

1 serving

INGREDIENTS

14 oz Extra-firm tofu

1 cup Broccoli florets

1 cup Red bell pepper

3 tbsp Nutritional yeast

1.5 tsp Extra virgin olive oil

1 tbsp Tamari

0.75 tsp Toasted sesame oil

0.25 tsp Garlic powder

0.25 tsp Sea salt

0.25 tsp Black pepper

PREPARATION

  • 1

    Preheat your oven to 400°F (200°C).

  • 2

    Press the extra-firm tofu for 15 minutes to remove excess moisture, then cut it into 1-inch cubes.

  • 3

    On a large baking sheet, toss the broccoli florets and sliced red bell pepper with 1.5 tsp extra virgin olive oil, 0.25 tsp sea salt, and 0.25 tsp black pepper.

  • 4

    Roast the vegetables in the oven for 15-20 minutes until they are tender and show slight charred edges.

  • 5

    While the vegetables are roasting, place the tofu cubes in a bowl and toss with 3 tbsp nutritional yeast and 0.25 tsp garlic powder until each piece is evenly coated.

  • 6

    Heat 0.75 tsp toasted sesame oil in a large non-stick skillet over medium-high heat.

  • 7

    Add the coated tofu to the skillet and sear for 3-4 minutes per side until a golden, crispy crust forms on all sides.

  • 8

    Drizzle 1 tbsp tamari over the tofu during the final minute of cooking, tossing the cubes quickly to glaze them.

  • 9

    Plate the crispy pan-seared tofu alongside the roasted broccoli and peppers and serve immediately.