Name: Pan-Seared Tofu with Roasted Vegetables
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Firm tofu; 0.25 tbsp Extra virgin olive oil; 1 cup Broccoli florets; 1 cup Red bell pepper; 2 tbsp Nutritional yeast; 0.5 tbsp Hemp seeds; 1 tbsp Tamari; 0.25 tsp Toasted sesame oil; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.5 tsp Garlic powder

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-searing firm tofu until golden creates a crispy texture that pairs perfectly with vibrant roasted broccoli and bell peppers.

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NUTRITION

Protein

47.4g

Fat

28.3g

Carbs

33.2g

SERVINGS

1 serving

INGREDIENTS

8 oz Firm tofu

0.25 tbsp Extra virgin olive oil

1 cup Broccoli florets

1 cup Red bell pepper

2 tbsp Nutritional yeast

0.5 tbsp Hemp seeds

1 tbsp Tamari

0.25 tsp Toasted sesame oil

0.25 tsp Sea salt

0.25 tsp Black pepper

0.5 tsp Garlic powder

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PREPARATION

1
Preheat oven to 400°F and line a baking sheet with parchment paper.
2
Press the tofu between paper towels for 10 minutes to remove excess moisture, then cut into 1-inch cubes.
3
Toss broccoli and sliced bell peppers with 0.5 tbsp olive oil, sea salt, and black pepper on the baking sheet.
4
Roast vegetables for 15-20 minutes until tender and slightly charred.
5
While vegetables roast, whisk together nutritional yeast, garlic powder, and tamari in a small bowl.
6
Heat the remaining 0.5 tbsp olive oil in a large non-stick skillet over medium-high heat.
7
Add tofu cubes to the skillet and sear for 3-4 minutes per side until a golden-brown crust forms.
8
Drizzle the tamari mixture and sesame oil over the tofu, tossing gently to coat for 1 minute.
9
Serve the crispy tofu alongside the roasted vegetables and garnish with hemp seeds.